Now don't get me wrong. I've lost 20 kgs doing that but it's sooo damn slow. It's so so slow it took me 1.5 year to just lose that 20 kgs and build some muscle.

I want to lose another 20 but it's so slow that it's demovitatiing at times. Maybe there's something wrong with my body because I track everything to the gram. Idk some little pesky micronutrients not being enough to produce some lala hormone which helps to reduce fat. This is a rant and if anything went through the same situation please give me some tips. I do strength training 5x a week and little cardio ( totalling upto 1 hour a week )

I’m so upset at how I look despite making so much progress on the scale. I’m confused as to why despite being at a healthy weight as a 142 lbs man at 5’6 I still looked very fat after losing 120 lbs in about 9-10 months. I was on 1400 cals a day did a lot of walking and running. I’m a lot smaller than I was but that’s the only positive change I see. Still have lots of loose skin, my blood pressure even the same. Maybe it’s in my genetics to be fat and unhealthy forever. I’m so lost,defeated, and don’t know what to do next. I just want to go back to eating ice cream and cookies at this point

So I just turned 40 this month 🥳 me and my BFFs (all How also turn 40 this year) decided we should celebrate by taking a trip this summer for a week to Spain at the end of june, just the gang (no partners or kids). We havent had the time to do a trip together since before 2010 so we are all really excited! As you might imagine, I would really like to look and feel as good as possible! Its only a few month away and I dont really have the possibilty to go to the gym, so my thought was that I'd add some kind of exercises everyday at home, and keeping an eye on what I eat. Ideally id love to lose like 5-10kg (10—20lbs) and tone my body a bit, with the emphazis on toning.

Height: 172 cm (about 5'7'') Weight: 77kg (about 169lbs)

Any advice on what excerises I could do at home everyday?

I've recently gained some weight; probably due to school stress. Since I felt better with the before weight, I wanted to loose what I gained (which I think was about 2kg/6.6Ibs - not so much). Then It started to be problematic.

Every time I tried dieting I couldn't stick to It longer than 4-5 days and always ended up binging at the end. Usually I'm not even craving sweets, fast foods or savory snacks, but just non vegetable/fruit food such as meat, cheese, nuts, bread, ect. Still, after I start bingeing on those It somehow always ends up on sweets, because "if I binged already I might as well allow myself a treat".

As a result, after many of those binge restrict cycles (where bingeing phase was often twice as long as the restricting one) I've gained another 2kg. Now I feel helpless; I know if I try dieting I'll end up binging before I even have any progress to ruin. But I also feel like when don't binge but also don't restrict I'm still eating too much and I will gain even more weight if I don't do anything and just let myself eat whatever and whenever I want.

For reference I'm a 168cm, 62kg (136Ibs, 5,5ft) female. I know it's considered normal weight, but I don't feel comfortable in my body. My goal is 57kg/125Ibs.

I'm not very active, I walk 1.6km/1mi to school each way, so 3.2km 5 times a week, when I'm motived, which is about once every 2 weeks I go for a 30-40 min run on a treadmill (It's an interval run though, I can't contiguously run for more than 5 minutes (': ). I also always choose stairs instead of elevators (while living in a flat, on the 3rd floor maybe it makes a difference).

Advice is appreciated.

I can’t stop eating, if I’m at home and I didn’t cook anything tasty I can easily go a day or days without eating but if I eat at a buffet and I’m stuffed that my stomach hurts, and I go to a house 30 mins later as a guest I’ll start eating anything and I would puke because my stomach hurts but I promise myself I won’t eat again. Then I end up eating again and again huge stomach pain. Whenever I’m surrounded by food or food in front of me I can’t stop. I already learned “ I don’t have to finish my plate if I don’t want to” from my husband. But I have desire to eat. My hunger pings and stress is the exact same feeling but I learned to control it too. I’m not fat because I’m past I realized my bad eating habits and I would constantly puke it out to avoid getting fat but it been over half a year since I haven’t been puking to some how overcome my eating habits and I’m having difficulty. I would succeed for a few weeks but now all over I have zero control. I been trying for months and I have no control anymore. Whenever I drink water I get hungrier, if I eat healthy to avoid eating what I want, I get hungrier, if I eat what I like, I get hungrier and I’m stuffed but I’m drooling like those bethtoven dogs. Also I don’t feel full until like an hour after I eat, so waiting 15 mins don’t work, and I still wanna eat when stuffed. When I used to work out constantly, I didn’t mind eating quite a lot but now I barely have time for a work out and I don’t know what to do. Also I’m always surrounded by food so I can’t go take a walk to avoid it. I want to learn to able to control my eating habit when surrounded by food otherwise I think my other option is to start puking again.

Hey all I need some help here. I’ve been trying to lose weight for basically all my life. I’ve been thinking about getting the sleeve (I’m in the program). I just don’t know about the long term effects. So I wanted to give one last go without the surgery but I’m having trouble. I’ve lost 10lbs but gained back 5. Are there any tips I should be following?
So far I’m very been trying to count my calories. I’ve been doing the slim fast diet for a while I just haven’t been loving the taste lately.

Not sure if it helps but I do have hypothyroidism.

S:f H: 5’4 Sw: 447 Cw:440

So a little background: I was diagnosed a couple of years ago with moderate-severe generalized anxiety disorder and depression, and at the time I was in a great shape, but was never satisfied with my food.

Fast forward now I work none hours a day five days a week remotely, gained 20kg more and many pieces of my clothes no longer fit me. I want to lose weight, but it is so hard to get myself to exercise again and restrict my diet. I also never feel comfortable moving, it feels like I'm too fat that my body is wobbling around every step I take and I hate looking in the mirror because I used to look so good, but life happened.

Has anyone ever been in my shoes? Idk what to do or where to start from, and it's all that is on my mind for most of the day.

I am still seeing my therapist for my depression and anxiety, but EDs and body image issues are not really her forte, and I'm not sure I even suffer one to see a new therapist.

Few months ago i started eating less and doing few exercises, and lost around 7 kgs but then slowly stopped I did maintain may new weight i wasn't eating like before but I was eating outside and not exercising and my sleep schedule was bad but today I am starting again, I am going to wake up early, sleep on time and start exercise again and this post is to remind me to not stop this new life style and the little bit of support I will get this from this sub. I don't know if this post belongs here or not I am new to this sub I just searched for a weight loss sub and this one I chose.

ADVICE !!! I feel so defeated. I started in January working out 4 times a week. Trying to eat healthy and honestly was down 10lbs. But two weeks ago I fell and fractured my foot and the doctor says I’m looking at a 3 month recovery. I can’t walk or even drivee. I’m not going to lie I haven’t been eating as well and I feel like I gained all the weight back since I’m just home all day with my foot elevated. I turn 30 in the summer and this was my year . I was trying to loose weight for my birthday trip I was supposed to take. But also just want to be healthier for myself and now it seems like I’m so far from that. I weigh 280 which is my heaviest I’ve ever been I was scared to get the gastric sleeve and now with my recovery time with this foot seems like the best option for me right now and just go through with the surgery.

Hey Reddit,

I (19M) have finally decided that I have reached a point where a need to start losing weight. I have been more and more frequently experiencing chest and back discomfort and the last time I weighed myself a few days ago, I was about to breach 220lbs.

I will be completely honest; I have an extremely unhealthy lifestyle. I spend most of my time at my desk doing work or playing games. I don’t exercise and I only ever walk when I am going to and from lectures. I usually eat take-out/ delivery with the exception of three meals a week with a meal delivery service. I also am a huge snacker and only eat 1 or 2 meals a day. It’s honestly surprising I don’t weigh more than 220.

I’ve decided that I want to start losing weight. Ideally, I would like to get back down to 190 or so at first, but I don’t have any clue what that will mean for me, and I also understand that that will be a long time from now realistically. I have tried some weight loss stuff before, but never too seriously and I always dropped it after about two weeks.

So why have I come here? Well, in my quest for trying to find out where to start, I got very overwhelmed with the amount of stuff I was seeing. Who knew that too much advice would actually be a bad thing. There are three main things I want to know from you guys:

1. How should I start getting into physical activity again?
2. What changes to my diet should I make now versus what should I make gradually?
3. Is there any phone app that you recommend to help keep me on the straight and narrow?

There is a chance that by this time next week, I’ll have completely forgotten about this. However, I also know that if I don’t do anything now, it will be much harder to change when it becomes more necessary for me. I do honestly want to better myself, so I will try to overcome this part of me that gives up easily.

And if somewhere in this wall of text I’ve gotten something completely wrong or I’m withholding crucial information that you would need to make a proper suggestion, please let me know. If getting yelled at by internet strangers means bettering my physical health, then so be it.

Thank you for your time.

Edit: Even though it’s not important, I wanted to mention that I’ve been heavily inspired by Simpleflips and his weight loss journey.

[W1 D1]

SW: 88.2 Kg CW: 88.1 Kg GW: 70 Kg

Current Calorie Intake: 2000

Log: Followed diet and did some exercise and enjoyed the 1st day. I overestimated my fitness level at this weight. Earlier I used to run 10k & jump ropes for 10 min easily but couldn't even run for 3 km nor could I jump ropes for 2 mins. Will need a lot of work to get back to my fitness level, but I'll keep pushing. Starting tomorrow I'll even start to measure by body fat percentage once a week, So I can keep myself updated with the progress and make the necessary changes

Exercises done: 2.2 Km Run and 5 Min of Jumping Ropes

Training for today: Functional workout, Jumping ropes and walking

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!

F/25/160cm I had 2 cheat days and consumed lots of carbs and sweets. In the past, when I had cheat days and worked out and ate clean, the weight would come off immediately. This time, on the day of my cheat day, I hit my lowest weight of 55.2kg. I gained 2kg after my 2 day cheat, so 57.2kg. The day after, I worked out and ate how I did normally on my diet. The next morning I only lost 0.3kg (56.9kg). Then, a day after another 0.4 (56.5kg). Usually, it’s not this slow of weight loss and I definitely did not gain 1.3kg in 2 days. I just ended my period last week so I know it’s not related to my cycle. Why is my weight coming off so slow this time? I would usually lose at least 1kg at this point. Possible reasons I’m thinking of: water retention from running or I just got a cold/bad cough that might be retaining water?

I should have made this post sooner but I see it far to often, even with in myself that our focus is just weight loss. All we want are results! The kicker? We know how to do it, we try and adhere to some kind of calorie deficit, yet its still so hard. We struggle, maybe make some progress but then backtrack or we might have huge success, lose a ton of the weight but somehow gain it all back.

The fact is that weight loss doesn't address our weight gaining issue, its a solution that address a symptom of a much larger problem that actually causes the weight gain. I call this the Root Cause, a behavioral issue where food is used to self medicate certain states of being. This can range from uncomfortable emotions such as stress or anxiety, unpleasant thoughts that we need a break from or we might just be bored and can't handle it.

Outside of sustenance, food, especially highly palatable ultra processed food gives our mind a rush of dopamine AND keeps us focused with the task at hand (eating). So we create a powerful positive feedback loop that make future cravings very hard to ignore. Ignore them for long enough and we might even trigger the Root Cause.

So what can be done? First, you need to get to know yourself better. Understand what makes you want to eat and ask why? What are you trying to avoid? The method I used for this was writing down what I was eating, at the time and roughly how much. Then I scored for taste, fullness and how I felt afterwards. Then either a couple hrs later or if I feel cravings or hunger I go back to the entry, and add additional thoughts on how I feel. What this provides is not only 'mindful eating' but starts creating links to 'fun in the moment' foods to feeling bad in the future.

Then try and create a better way to react to this uncomfortable feeling. Don't know what to do? Try and emulate the effects of tasty food; very enjoyable and highly engaging. I personally go on a walk with a good playlist or podcast, and while its not an immediate 'fix', by the time I get back I feel so much better.

This is already a big hurdle to face, but it starts the process of creating long term permanent change, the kind of change where you reach your goal weight and stay there until the day you die of old age.

Okay, usually by now when trying to do a calorie deficit I would’ve given up and started eating “intuitively”, but I’ve been eating within my 1,500 deficit pretty well.

Today I made a macaroni dish that was REALLY small looking to me, but was 1,100 calories for the entire thing (wtf). I plated all of it, plus took some bread (it would’ve been like 1,500 altogether), but instead of eating the entire thing I actually had the self control to eat only a portion of it and then put the rest in the fridge.

This is amazing for me because I literally have negative self control 99% of the time. I’ve also cut out most sugar, or at least “added” sugars, such as unnecessary sweets and such. I’ve been buying -zero sugar- options and let me tell you it feels amazing. I wanted to share this because I’m a chronic oversharer and also I’m proud of myself lol.

Also, my weight is steadily going down now that I’m sticking to my diet and exercising regularly, plus drinking a lot of water everyday. It’s a big motivation and makes it much easier to not binge eat, knowing I’m working to that 170 goal!

I have always been on the heavier side since childhood. Eventually, I was really obese around 18/ 19. I felt the need to be healthier, fitter and worked out at home using the free yt videos. I lost around 14 kgs with little diet control within 8 to 10 months. I was eating healthy tho.

Eventually, I joined an internship where they went to eat snacks and tea twice a day like a team hangout. I fell into a vicious cycle and started eating junk again in the name of socializing. I had stopped working out for quite some while, as it got really hectic. So managed to put quite a lot of the weight back on.

Fast forward to current time ( a year later). I have started working out, moving around and I know that if I set my mind to it, I can go back to my original form. The only issue being this time I am struggling a lot with sugar. After lunch, dinner, I feel like munching on something sweet. I feel like a damn addict with withdrawal symptoms. Finding it a little hard because the moment I snack on something sweet, I feel the need to eat something spicy to neutralize it. Hence, ruining the entire cycle and feel demotivated by the end.

Suggest an alternative, substitute or tips to get over this. Thank you!

I was having some issues thinking of maintenance.

Like, I'm getting little dopamine boosts by hitting mini goals and fitting into clothes Id put away for the dream of fitting back into them.

The thought of logging, counting, weighing, all to just ... stay the same? Where's the dopamine in that?

I was afraid that I'd get bored and lose motivation and gain it all back.

But my partner accidentally came up with the perfect thing!

I've been wanting to get tattoos, but never wanted to until I lost the weight. So last night we were talking about how I'll finally be able to.

He said something about me waiting like 6 months to give my skin a little time to tighten up and it was like a flashbulb went off above my head!

Tattoos!

As milestone rewards for maintaining!

I am creating this beautiful body, and I'll get to decorate it! and each tattoo will be a monument to my dedication and self love.

I am so happy with this!

I really wanted to share it with you guys. 💕

I weighed myself today and found I was at my goal weight. I’ve been eating at a deficit since January and now since I’ve gotten to my goal weight I’m kind of confused on what to do. I’m still not happy with my body and want to lose my belly fat and lower my fat percentage. I’ve been getting in 90 grams of protein everyday (I’m 4’11”). Do I continue eating at my deficit for a bit longer or do I reverse diet. I’m scared of gaining weight right before summer and don’t want to risk that. And if I do get to my maintenance calories how do I continue losing body fat? Do I just keep eating 90 grams of protein ? I feel like if I ate more calories but the same amount t of protein I would gain fat? I’m a little lost😅 I also been trying to avoid eating high carbs but is it okay to eat as long as I hit my protein goals ? Would it mess with my body recomp if I’m eating like 50% carbs of my calories even if I’m hitting my protein goal? I have so many questions 😭

How do you curb from overeating or drinking on the weekends when you’re out with friends and family?

I do well when I’m not out and cooking at home. I’ve been able to carefully look at the menu and select healthier options. But these past weekends I’ve been overeating and drinking. I ate at a Chinese buffet yesterday due to cravings and Brazilian steakhouse this past weekend.

My weight has plateau. I recently took a photo and felt amazing for the first time in years and thought to myself how could you throw all of that away!? I do not have a problem working out and trying to incorporate more weight training. My goal is to lose 50 lbs by next year.

Today marks the first day of my weight loss journey and I'm feeling a mix of excitement and nervousness.

I've set a personal goal to lose 30 pounds and I know it's going to be a challenging, but I'm ready to commit.

A little about me: I'm in my late 30s and have struggled with my weight for most of my adult life. I am freelancer so more than 12 hrs working on my desktop. I've never ben great sticking to a healthy diet of exercise regimen.

I would appreciate if you advice on how you stay motivate when you start feeling discouraged? Or any fitness activities did you find most effective at the beginning?

I'm a 19 year old guy that's 5ft 8in and currently weigh 173lbs.

I'm getting heavily into boxing and train 6 days a week. I need to get down to 155lbs, which will be my fight weight.

I wear a Garmin Venu 3 watch that tracks my calories. Not sure how accurate it is, but, according to it, on my "easy" days I exert about 2500kcal - 2700kcal and on my harder days, 3000kcal - 3300kcal.

Whenever I do something, I like to go all out. So for dieting, I'm currently eating about 1200kcal per day in chicken, sandwich bread, yogurt, Nature Valley whole grain bars, and almonds. And, of course, lots of water.

My question is:

Is such a large kcal deficit (1300kcal - 2000kcal) per day an efficient weight loss strategy? Or is such a large deficit actually more hindersome than a smaller deficit? Meaning, will I actually lose weight slower with this deficit than I would with a smaller deficit?

I haven't been tracking my weight (my scale always seems off), so I can't tell you whether what I've been doing has been working, but I can say that with my large deficit, I feel fine. So, the deficit is maintainable for me so long as its effective at weight loss.

i have come to realize that my weight has been stagnate at a solid 233 pounds for the past 3 months and colorie counting isnt doing much, so since yesterday i decided to do nightly exercise (using an app) so help me start moving more.

i spend most of my time sitting down bc i have nonthing else to do, somtimes i get up and play vr. i would ride my bike but i dont really feel safe going out side with fact i have seen 2 police cars withen eye sight (crime) in less then a month which rarely ever happens, plus my city isnt really know for being safe. BACK ON TOPIC THO.

i know its all about colories and eating salads isnt going to crap, and i tried to eat at most 1800 cals a day. i really just dont even eat much at all, all i have even today was a tiny tiny apple, baby palm size, matcha boba tea, cereal and shin ramen. i dont really know what else i can do besides eating less and exercise, but i wanna maximumize how much cals i can burn in day withen my room. oh and god i hate exercising, ;-; it hurts, but i have to keep doing it bc it will help my muscles get stronger in the end and eventually it wont hurt as much and i'll last longer. its hard to keep the motivation for exercise when its such a discomfort

Hi everyone, I’m 25, 285 and 5’11. Tonight I had a conversation with my partner who has helped me realize that my weight is an issue. Don’t worry, he loves me and wants what’s best for me. I have struggled with disordered eating for years, and it doesn’t help that we’re poor, so fast food is our easiest access. My skinniest was in high school at 175, when I was an athlete, same height. I want to be realistic about what I can achieve here, but I have no clue where to set my expectations. I have been trying off and on for years to lose weight but haven’t had luck, mostly because when I fall off a meal plan or run out of healthy food, I binge and fall off hard. Does anybody have any tips that navigate this? I was thinking of buying a big thing of protein shakes and using those as meal replacements. I also work 8-5 most days, and I walk usually at least 4 miles with my dogs a day alone. I am otherwise really exhausted for the gym but I try to go when I can. Any tips for monitoring food and trying to stay clear of shame? I also have high blood sugar, 6.0 A1C checked a month ago. Nothing yet concerning, I just don’t want it to get higher and I know it can effect weight. Any advice, ideas, or tips would be appreciated.

I’m 29F, 5’8 and fluctuate around 180 pounds. I have pretty good body image and generally like the way my body looks, but based on my diet and exercise I feel like I should look 5x fitter. I’ve had bloodwork recently and everything came back normal.

A little about my diet and exercise: I eat ~1900 calories a day and use a food scale to weigh my portions. I’ve heard a lot about “food noise” lately and I don’t experience it. I eat a reasonable amount at each meal and, if I snack, it’s usually fruit or something under 90 calories. I’ve observed that my parents both have disordered eating patterns, but those habit didn’t make their way down to me. I do drink alcohol occasionally, but I keep it in moderation and within my caloric goals.

For exercise, I typically do at least 30 minutes of intense cardio daily (i.e. running/Peloton training), weight training 3x and week, and another low intensity activity like walking or yoga on the days I don’t lift.

I’ve been exercising and eating healthy for many years, but I’ve had this particular routine for more than a year.

Based on my routine, I feel like I should look like an athlete - but instead my body type is incredibly average, I feel a little self conscious telling people about the fitness activities I do because I wouldn’t blame anyone for assuming that I’ve never stepped foot in a gym.

I’m wondering if this is 100% genetic and I should stop looking forward to major physique changes - and just focus on my overall health and longevity. Another thing I wonder is if alcohol just shouldn’t be part of my life - lost around 50 pounds in my early 20s simply by starting a consistent exercise routine and cutting out alcohol for the most part.

If anyone has a similar experience or a recommendation, I welcome any feedback or advice!

Hey y'all, hope everyone's doing well! I'll cut to the chase and say I've lost a lot of weight over the past year. I don't know exactly but it's around 50 lbs which I've been super proud of and I've been feeling a lot better. This his mainly been through my dieting since I'm not big on working out atm, but I've recently been backsliding a lot. Just over the past couple of weeks I've been binging a lot more and have put on prolly 5 to 10 of what I've lost. I want to keep living a healthy lifestyle but am wondering if anyone has advice for keeping this diet up/change long-term, or how anyone has kept themselves motivated over years since I really don't want to backslide. Any personal stories or encouragement would be appreciated, thank you guys :D

Any advice or help for weightloss and motivation

I'm 33 and 5'6 weight 250. I keep trying but at the end of the month I lose all motivation. For me it meal planning is the hardest. I keep trying but by the end of the week I gave up to fast-food. Idk why but I can't find a plan that just simple to cook and stay with. Im a garbage driver 4am to 2pm so I don't have a place to warm up my food. I tired to fast too but it's difficult after 2pm I'm still hungry and still snacks all day till 8pm. I'm just hungry and can't control it . I keep trying going to the gym but i gave up so easily. Its always busy regardlessthe time and i get disappointed easily. I tried to look for weights but its out of my budget. I even tried to take walks or jogs but I get tried easily 😅 I'm not sure if I'm lazy or flat feets. It'd kills me always tired

Hey all! You all have helped before, so I’m hoping for some help again.

I am 5’5.5”; 243 lbs today. Started at 295. GW: 150 lbs

I’m currently eating 1500 (TDEE is 2300; 1700 for cutting), so I should be consistently losing. I’m weighing food and tracking everything. Why am I not consistently losing anymore?

I weighed ~246 a month ago, and now I’m at 243 (but will bounce back to 246 off and on depending on the day). I was averaging 1.5 lbs of weight loss a week, and now my trend looks like a scribble of up and down but barely any actual loss.

Changes:

• I dropped daily walking for swimming: I really enjoy swimming more so I don’t really want to trade back. Can’t imagine walking was such a better workout.
• I have had like 4 days where I was at 1800-2000 instead of my goal of 1500
• increased stress and crappy sleep. My weight loss journey started to access surgery. I have that surgery in roughly 2 weeks so I’m happy/relieved but stressed. I can’t really change that tbh.

My concern is I really needed to be ~235 by next week and now my body is just stalling out. I’m drinking more water, but not any other changes. Everything is tracked through MFP. What am i missing?

Hey team, wherever or whoever you are!

Starting from overweight and addiction to now, just wanted to share my " straw" on the camel's back, this fucking video:

https://www.youtube.com/watch?v=EW4pNzAbVao

So, i completely understand if dancing is not your thing, foreign cutures or is scary or whatever. |I just wanted to sheare, in tht vid i din not want to be the main character, but i so, so , so much wanted to be the old, wise granpa.

I neither have ball nor tahe wonderful stache, but still i know you can do your best. do it ;*

​

For context — I’m [22f, 6’1, cw: 182, gw: 170] a former college athlete and graduated abt a year ago. I’ve been an athlete nearly my entire life and never worried abt counting calories bc I would burn so much playing my sport and needed a lot of food to fuel myself. Pretty soon after I finished my last season, I started gaining weight (I was eating around the same amount of cals but burning practically nothing).

I’ve lost around 10lbs since November, which is obviously a slow pace. I struggled to find a suitable calorie deficit (side note: why are some calorie budget calculators so off?? Why am I being suggested a 2200 budget by some sites…🤨), and now for the past 2 mos or so have been at 1400-1500. I have a very sedentary job so I try to workout at least 3x a week (cycling/hiit/weights/walking), but my constant migraines can often limit how much I workout.

My main question is how do I adjust my calorie budget after working out? For example, if I burn 300 calories, should I expand my budget for the day and consume that amount (total 1700cals)? Or would I lose weight faster by not compensating for that 300 burned (total 1400 cals)?

Any advice and tips would be appreciated :)

I've got a good 130 pounds to lose and am scheduled to get tennis elbow surgery on my right elbow. I am right handed, so I am a bit concerned. MRI shows a complete tear of the tendon and the ligaments are gone so it's an absolute necessary surgery. It's weird, because I don't experience pain unless I am trying to lift something in certain angles, but I can't do any weight lifting with my right arm, and it's just overall pretty miserable.

I'm trying to think of things that I just simply won't be able to do during recovery, or things that will be more difficult. My arm will be in a sling for I think 7-10 days and then I will be fitted for an elbow brace that limits movement so that I can only move it in ways that are safe so that I don't damage the surgical repairs. One thing today that I realized I won't be able to do is put on a belt. I can't imagine being able to pull it tightly. I'm a dude with no butt, and paired with being overweight, I have to tighten belts more than an average person might so that my pants don't fall. I might have to rock some suspenders during the healing process.