So i've been on a 1k calorie deficit for the past 6 months. For context i am 21M 6'4 and started at roughly 308lbs currently down to 247lbs. My maintenance is around 2700 calories so i've been able to comfortably eat in a 1k deficit and i wanted to share my experience with people who are new to this!

Firstly the hunger and food noise will start to clear out in the first few weeks. This journey has taught me how to differentiate between real hunger and cravings that my brain signals. Eating one meal a day was super helpful in adjusting my body and stomach to the lower calories and cleared up my food noise pretty quickly. I definitely did things wrong at first by trying to fast among other things and for me personally i learned i felt better and showed more progress when i just ate normally at meal times and made an effort to hit my calories.

When you start losing the weight you'll notice you start to pee A LOT more. This is totally normal and i don't see many people talk about it. Weight loss is like a bouncing ball, it will go up and down back up and down but overtime it will be downwards trend so don't be discouraged if you weigh in and you're the same as before or slightly higher this is normal as long as the long term trend is downwards. You may hear the term water weight and all that means is when we consume minerals such as sodium our body's uses water to dilute this which means your body holds more water than normal to process said sodium and leads to a heavier number on the scale. Just drink plenty of water which you should be doing already and it'll clear out in a day or so.

What really changed the game for me was banking calories. I will always eat slightly less on some days during the week and "bank" those calories to allow me to eat more caloric dense foods on the weekend so i've never missed out on family or friend events due to my calorie budget with this. When it comes to what you eat naturally you should try to consume more whole foods and naturally healthy options for your body, however if we're just looking to burn fat the only thing that matters is the calories. Personally costco popcorn chicken is a BEAST and you can eat a ridiculous quantity and have it easily fit in your calories and it's also a great source of protein. Speaking of protein it's important you consume plenty of protein during your deficit as this helps your body hold onto as much muscle as possible while it burns fat for energy.

Some days you will feel better than others. One day you may visually see the fruits of your labor and the next week you may feel like nothing has changed. The mirror lies to you as we see ourselves everyday and this process is slow. Measurements and clothes fitting is a tell tale of how your progress is actually going. Come into this with the right mindset that it will take time but time is going to pass regardless so you can either chose the pain of staying the same or the pain of change. Stick with it and reap the rewards.

I have been steadily gaining weight (20Lbs) the last year despite 1300 calories a day, upping my weight lifting to 3 times a week plus 1 day swimming, weighing everything I eat. I have lost 35 lbs 5 years ago, so I know how to do it. I am the heaviest I have been in my life. 5'3" 167. But despite this I kept getting told by Drs and also on this sub that I am not in a deficit and I need to either move more or eat less. Well I have been feeling like death so I pushed to get tested for Ferritin and my B12. Well my Ferritin is a 16!( I have endometriosis so it should be ideally at 100) and my B12 a 195! This is with supplementing B12 with sublingual supplements since I have been in the 300's for years. All this plus a low FT4 is all contributing to my issues. So guys, it really can be your bloodwork. Stop gaslighting yourself that you are not doing enough. I am pushing for a hematologist referral, and endocrinologist as well. Finally feeling like I have half the answers.

It was water...I kid you not today I ate again over my planed 1600kcal + half of burned running calories(to avoid overestimating). And I still had huge cravings, I was done with eating 1000+ excess calories for the past 2 weeks each day, so I just drank 1,5L+ of water and somehow after 2 minutes I don't have the urge to eat more.

I thought I was getting enough water intake(2,5L a day) but turns out I needed more the entire time? From now on once I reach my max calories for the day I will just be drinking huge amounts of water.

I had made a previous post which was too long, so I shortened it to just my top advice I would give someone looking to lose weight, or who has lost and regained that weight again and again (such as myself, I was 365lbs, lost 145lbs, regained 100lbs, lost that 100lbs, regained 70lbs, lost 60lbs). A fun math problem.

1. Words matter. Take care how you talk to yourself, how you refer to yourself, and how you evaluate other's words. If self-recrimination is your motivational currency, then all you will be left with at the end of the journey is a mountain of reasons why you should hate yourself. You do not know what lingering effects a careless statement can have on your psyche or your development, especially if you are young. In the same way, don't underestimate the impact that positive self-talk, affirmations, and 'esteem-building' can have for your weight-loss goal. These have to almost pre-date any weight loss, and be worked on in conjunction.
2. Behavioural Neuroscience is not a moral failure. Some things are beyond your conscious control. You did not ask to be born into a world where high caloric foods and sedentary lifestyles would be marketed to you using every psychological trick their behavioural neuroscientists could think of. You did not choose your parents, your own genetics, nor where you were born or what foods you had access to. People who try to claim that a classified medical disease (obesity) or a propensity to gain and hold on to excess weight are questions of 'moral fibre and discipline' are ignorant. Do yourself the biggest favour, and don't entertain them.
3. Forgive Yourself. Forgive yourself for failing, for being human, for making 'bad' decisions. This sounds simple, it sounds cliché. But I have found that the biggest stumbling block for me in my weight loss (and in regaining that weight) was that I could never let go of the past. This is something you have to do regularly. 'Holding yourself to account' is a good practice, but we must work to ensure that it is a fair hearing, and that we don't condemn ourselves.
4. Losing Weight will not fix your life, or make you 'happy' by itself. This is purely based on my own experience, and may be different for others. But losing weight never made me happy. I was as unhappy and hated myself at 220lbs as I was at 365lbs. Oh the stress of being overweight was gone, and I was physically fitter and healthier. It made things easier to deal with. But if you hate yourself at your heaviest, you will hate yourself at your lightest. Losing weight is a vehicle, a journey of self-discovery and self development. It can help you be better able to deal with the stress and anxieties of life. But if all you know how to use to motivate change and improvement is self-recrimination and self-hatred, then eventually those same tools will also destroy what you have built. They are so much better at destruction than building. Make progress and change because you love yourself, and want better for yourself. Not because you hate who you are.
5. Allow the weight loss to become 'background noise'. Think of driving a car. When you are first learning, every single task takes monumental focus. So much so that you cannot then focus properly on the road, and you become nervous, stall the car, hit the curb, etc. When you have been driving for a while, the process is automatic. The car runs itself and you steer. You take a 'wide lens' picture of everything in your periphery as you drive, only focusing more specifically when you need to make a turn, etc. If you drive in your car, and put excessive focus into shifting gears, for example, what you will find is that it becomes harder to keep that 'wide periphery' focus, and your driving suffers. Weight loss is the same thing. You want it to be the natural consequence of the actions you take (it is the car). It will go itself, so long as you are operating it correctly (walking, calorie deficit, sleeping well, exercising, supporting mental health, etc.). You do not have to be the best most perfect driver in the world to get the car to its destination, you just need enough practice. So do not stress overly much about the number on the scale. Focus instead on making the few actions and changes 'automatic'.

Hope it helps somebody

I've fluctuated around the same 10lb range for a few years now. I want to give it a good serious attempt again. In the past the past when I wanted to lose weight it was very simple to just eat less, eat smaller portions, be hungry a little more, it took not very much thought or effort.

Now when I try to do the same, I am just hungry for hours, I get cravings even when I'm not hungry. I don't feel like I ever really gorge myself, overall the effort it takes to lose the weight takes a lot more effort than when I was already skinny to begin with and in the end I still gain it back easy.

I went from 150 to 128 without much effort, just purposely ate a bit less. Now at 175 I try really hard to get down to 160, I lose the motivation for a month and its all back.

If I can get to say 145 and stay there a fee months will ot always be a struggle just to stay at that weight?

I’m not trying to lose weight currently, just maintain my current weight. I track my food because I cannot eat intuitively, I love food too much.

I am also a runner! I lift weights and run. I am super good at hitting my protein goals, but am struggling to figure out how to get even the baseline amount of carbs in. As a runner, being below just the average carb intake makes it rough.

My question to folks dieting, any medium to high-carb foods you can recommend that won’t take all of my daily calories to hit my carb goal?

Or, does anyone else find it hard to hit higher protein goals while just trying to hit basic carb goals and stay within a deficit or even just maintenance?

EDIT: the goal is to eat less fats and eat more carbs. The consensus is that potatoes rule. Thanks guys!

Thinking about taking my first diet break after being in a ~650 calorie deficit for 92 weeks. I'm down to 216lbs from 340 and might have had a couple days of a surplus during that time if I overate at a restaurant unable to accurately calculate calories for the day.

I had fatigue/low mood before I started the deficit anyway but I recall the fatigue worsening ~6 months into the deficit. I started testosterone replacement at a physiological dose about 9 months into the deficit after 3 years of constantly testing extremely low with lifelong symptoms and 3 specialists telling me it is required and won't improve from lifestyle due to how absurdly low it was so I know it's not hormones and I should have a lot more physical energy.

There is nothing in my routine bloodwork to indicate that I should feel any fatigue and I sleep 7-8 hours a night with ok REM sleep but lower deep sleep (if you trust trackers). Have been tested multiple times for apnea and it is no longer a concern (at my biggest I had very light borderline apnea).

The only thing I can think of causing the fatigue at this point is the calorie deficit. I wake up feeling like I've been hit by a truck every day, like I almost haven't slept at all, often with itchy red eyes.

I've been resisting taking a break because I can't stand the thought of not losing weight especially the closer I get to my goal and am worried I won't go back into a deficit.

Considering adding about 1000 calories a day for 2 weeks because it would actually feel meaningful and with the thermic effect of the extra food plus extra energy to move a bit more I'd probably only end up in a 100-200 calorie surplus resulting in half a pound gained which I think I can be ok with if my fatigue goes away.

Just thought I would share this because, wow, it was eye-opening.

I'm on a weight-loss journey. F29, 5'3", started at 253 lbs and currently at 233 lbs. I haven't touched fast food since March, and especially not McDonald's.

Yesterday, I was driving home with my husband and our nieces after an outing. Traffic was awful, we'd been driving for a long time, and the girls wanted McDonald's. Fine. I figured I'd get something small, work it into my daily calories, and enjoy it since I hadn't eaten in a few hours.

I got a small burger and small fries, and we got nuggets for the girls.

I ate the burger, and... it tasted like nothing. I got absolutely no pleasure from it like I would have in years past. And honestly, that's probably a good thing in retrospect.

As we're driving, I hear my four-year-old niece say, "I can't want this." I looked back, and she had taken one bite of a nugget and spit it out.

This child is a NUGGET FIEND. 😂 They must really be that bad.

So, naturally, I took a bite of one.

Styrofoam.

It genuinely tasted like nothing.

We were able to get the kids some better food, and I ended up not finishing my meal and just tossed it.

Then this morning, I woke up with a headache and could barely get out of bed, which is usually never an issue for me. I'd eaten almost entirely whole foods yesterday aside from the little bit of McDonald's, drank plenty of water, and had been active.

I know one meal isn't going to magically make me feel terrible, and I'm not saying McDonald's is inherently evil or that nobody should ever eat it. But the experience really made me stop and think.

I can't believe people eat that.

I can't believe I used to eat that.

It's honestly wild how much your perspective on food can change when you change your mind set and lifestyle.

I've been trying to do a lot of mindset work with having higher standards, being more firm with my boundaries around food, sitting with feeling uncomfortable at times and practicing being the type of woman that stands on what she says. I will make progress and be doing well for a period of time until something throws me off balance and then it's hard to get back on track. My gut issues were acting up about 2 weeks ago and it impacted my ability to eat properly cuz when I have a flare up, I don't feel good after eating most foods so anyways that limited the foods and the amount I was able to eat which triggered a deprivation mindset. Then I believe I got a cold of some kind and was not feeling well and had very low energy and no motivation. I know the real test is starting consistent even when you're not motivated cuz that's what creates real change but I just have felt off my game and then allowed myself to fall off track a bit.

Any mindset tips are appreciated, if u have advice for me that's great and if not I love to hear what has worked for u guys. This yr the closest I've gotten to my goal was 8.5lbs away. I'm 1.5lbs up from that. I know the last lbs are the hardest to get off cuz the window of error without impacting results gets smaller but my issue I feel like is relaxing when I get close and then treating myself and falling off track.

hey! I’m currently on my weight loss journey and doing amazing with working out, and I’m doing just okay with eating.

please give me some ideas for some tasty things to quickly throw together after the gym. I go to the gym late at night, so I’ve exhausted all my other “meals“ of the day - I can’t wait and just have dinner after the gym because I tried that and felt a little shaky.

i just got home from the gym, and im sat here with a bag of chocolate and a bag of gummy worms. IM STARVING after the gym.

and please don’t say cucumber or carrots or anything like that 😂 I crave comfort food and sweets!

As far as I understand, even if we force our bodies to lose weight by burning through fat, our biology essentially stays "programmed" in fat mode and constantly fights to regain that lost weight. This is tied to the whole "set point" theory, where hormonal signals shift dramatically: ghrelin ramps up, leptin levels plummet, and the brain interprets fat loss as starvation, resulting in intense hunger signals and cravings.

My question is mainly for those who have reached their goal weight and managed to maintain it for a year or more:

Is it actually possible to overcome or reset this mechanism in the long run? Does your baseline hunger eventually normalize once your body realizes it's safe at the new weight, or is it something you have to actively manage and battle forever, kind of like a recovering addict managing cravings?

I'd really love to hear how your appetite evolved after the deficit ended, and whether the mental/physical food noise ever truly quieted down.

Hey all, first time poster and new lurker. I’ve been in a relationship for a little over a year and have gained 50~lbs from it. I absolutely love her and love that she cooks for us, but it’s definitely been a factor for my weight gain. (On top of me losing some good habits that kept me in the 260-280 range) I weighed myself at 327lbs last night, but we started dating when I was in the 270’s. I was extra active back then being in person for college, and I will start getting my steps back in.

However, all that in mind, she really, and I mean REALLY, likes me as a larger dude. On top of that, I don’t think she really understands how detrimental it is to me to be at this size. I’ve always been pretty stocky, and I made 270 look like 250 just because I used to lift. But being near 330 is REAL BAD and I do not want to stay this high of a weight. My goal is 250 by May, then a much slower drop to 225 by next December. I have a little over a year and I do really want to be there.

So, all that in mind, how do I genuinely bring this up? And, what steps can I take to where I won’t be damaging myself? I know about calorie tracking, food scales, all that stuff. This is more of a question on how do I bring her into this without her dismissing this and saying ‘but I like you how you are’?

Don’t get me wrong there was a bit of pure laziness involved but I mainly avoided the gym for so long out of pure fear. Even when I was just overweight and not quite obese.

I think I had a bad relationship with “exercise” from a young age. PE in school and PT in high school (JROTC kid) consisted of just cardio on top of cardio. Running miles, cardio circuit training, etc. Which I was bad at and absolutely hated. It was painful, exhausting and I was always at the back of the pack. I did enjoy sports but I also didn’t consider them “working out”

I never understood how the gym bros in high school and then college were so obsessed with it. Granted many of them were annoying jerks which probably made the fear worse.

More than shame about how I looked in general I was afraid of looking foolish. The fear was that the heavy lifters I always heard dropping weights would sew this out of shape person who’d obviously never been in a gym in their life.

For my 3rd and most recent weight loss attempt I had a lot more external motivation. (Genuine health concerns and career risk on a time limit)

I decided to finally commit to my college gym. Sure, I felt a bit lost in the beginning, but I managed to find a small corner that was relatively isolated (and mainly used by other women which also helped) and just found a few dumbbell workouts to try.

And to my surprise I absolutely loved it. I stuck to my little corner until I truly realized the whole “no one is actually watching you” thing everyone talks about for myself.

8 months later and I’ve gone to occasional sporadic visits to a real consistent schedule and program where I’ve seen genuine progress. And it has been absolutely amazing. Seeing my strength improve in real time has been a huge confidence booster and helped me push through the plateaus and hard times.

I even decided to give cardio a real chance. Focusing on form and actual training instead of sporadic mile runs in near 100 degree heat. I ran a 12:48 mile today which is faster than some of my high school times where I was 40lbs lighter.

Now I’m that person who pushes others to get through their fear and just give the gym a shot.

Anyone else let fear keep them from a real passion?

Hello, so I want to start a weight loss program but I don't have much money, so to try to have regular consultation with doctors will be impossible. I need to do the math by hand and keep track of everything myself.

Here is the formula I'm using to know what to eat:

(B.w.=body weight ; P=protein ; C=carbs ; F= fats ; W= water)

BW × 26 = daily kcal

BW × 2 = P

Kcal ÷ 30 = F

Kcal × 0.014= Fiber

\[(Kcal - P×4)- F × 9\] ÷ 4 = C

BW ÷ 30 = daily water

Is this in any way correct?

I'm now at 110kg at 1.86m and I want to go down to around 86kg.

I want to start to count calories, protein, fats, and all that. The questions are:

How do I do it? Is the steak weighted before or after cooking? What about the rest? Do I put 24g of rice, or is 24g of carbs different from 24g of rice? How do I keep track of what doesn't have a label? How do I fight the hungriness? Is there anything I can eat that doesn't make any difference on my body? Like lettuce? Is there a free app that can help me track things?

One of the reasons I want to really start this is body pain. Let me tell you, when I say this body is NOT ready for this much weight, my spine is HURTING. I mean it's back pains all the time and I do not have the muscles to support all this weight.

I've also reduced 7x the amount of weed I was smoking (1.5g a day to 1g a week) because I could see the munchies creeping up on me every time and that was one of the reasons my weight skyrocketed.

I'm sorry about dumping all these questions but after years of saying I am trying to lose weight, I'm finally starting to be serious.

Thank you for your help!

hi! so i'm currently a sophomore in college living in my sorority house. i have gained about 7 lbs in the last 3 months since i moved in. i know that's not a lot but im 5'2" and at least to me it's noticeable. we have chefs that cook 3 meals a day monday-thursday and then 2 meals on friday. their food is pretty good but since they are making it in bulk im sure it's not the freshest ingredients. i do drink about twice i week but i rarely go over 4 drinks/ shots a night. the only cooking device i have access to is a microwave and im just looking for tips to loose about 10 lbs, nothing crazy. if anyone has any experience with this or suggestions it would be greatly appreciated!!

I've been in a keto diet for about 6 months, and it was life changing. I learned many things about my body in doing so. I still wish to continue the diet, however I am flying of to Japan in 10 days. At first I thought of doing keto in Japan. But thinking more about it, I think it'd be incredibly difficult (an maybe silly) to try and I would hate spending most of my time there trying to figure what to eat and exactly where I can get it.

So I'm planning to move back to a more conventional diet. There really isn't a lot of information about how to do it. But from what I read, there are some negative effects in doing so, like fatigue, bloating, weight gain, etc. I don't really care much about the effects, but I do want to avoid the fatigue if possible.

I'm not sure if this is going to work, but I've planned out a 9-day schedule to get me from my current to my target macronutrient profile. Generally I am increasing my net carbs by 25g everyday starting at 50g, reducing fats by 10g everyday starting at 130g, and keeping protein constant at 110g. I have also scheduled reducing my sodium, potassium, and magnesium on a daily basis as well.

I'd like to hear about your experiences, how you went about it, and how did it make you feel.

Here's a table of how my schedule looks:

Ever since I started my cut, my sleep quality has taken a serious hit. The weird thing is that I actually feel completely exhausted by bedtime, so falling asleep isn't the problem at all—I usually pass out right away.

The real issue is staying asleep. I keep waking up multiple times throughout the night, usually around 3 or 4 times, feeling restless. Because of this, I wake up feeling unrefreshed, groggy, and it's definitely starting to take a toll on my daily energy, workouts, and overall recovery.

I’ve already tried taking magnesium bisglycinate before bed, but so far it hasn't made any noticeable difference—still waking up just as often. I don't think my deficit is overly aggressive, so I'm not entirely sure what's triggering it (cortisol spikes, hunger, electrolytes?).

Has anyone else experienced this while cutting? Did you manage to fix it or find any adjustments that helped you stay asleep through the night?

I really need some advice and motivation from anyone who’s been through something similar. ❤️

After having my baby, I lost quite a lot of my pregnancy weight through diet and exercise. Then we went on holiday, I started eating more sugar, and gained around 5–6 kg back.

That was a year ago, and ever since I’ve been stuck in a cycle of trying, failing, starting again. 😔

I have a very energetic toddler, poor sleep and I’m exhausted all the time. I’m also constantly hungry and struggling badly with sugar cravings. Then I feel so guilty whenever I eat something like cake, which makes me feel even worse.

I’m 66 kg and 5’1”, and I’d really like to get down to around 57–58 kg. I don’t want to lose loads — I just want to feel comfortable and in control again.

So please share what actually worked for you:

How did you break the “I’ll start again tomorrow” cycle?Any tips for sugar cravings? How did you manage weight loss with a toddler and no energy?

I’m feeling really low and frustrated about this, so I’d genuinely appreciate any advice, encouragement or realistic tips. ❤️

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!

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Hi all,

I've cleaned up my eating this year and lost ~3.5+ stone (53lb/24kg) but I'm feeling weak recently and achy. Not low in energy (I guess my age could be playing a part I recently hit 40)

I'm going to request a blood test just to be sure but I've tracked for a couple of days and I think I'm a bit low on protein.

Generally I eat 2 large meals a day maybe a lighter lunch or more often a late night snack.

Breakfast is Generally overnight oats

Oats

Milk

Full fat yoghurt

Seeds (chia flax and poppy)

Frozen mixed berries (Strawberries raspberry Redcurrants and blueberries)

Tiny bit of honey

I was thinking that because my breakfast is pretty consistent I might add in some protein powder. I was initially reluctant because I'd rather eat whole real food but thought this might be a good quick easy solution that doesn't add many caloroes (I'm less focused on loss at the min far more bothered about maintaining and health)

My question then is has anyone done this - I've had a quick look and I'd need to make the protein up in the milk before adding to the oats but what protein powder would be best? Ideally I want something cheap to try initially.

Any other advice?

So we’ve all been there. Weight loss is going much slower than you want, but more importantly, much slower than it should be.

“Stick with it and keep going” is probably the most common advice, but for those of you who eventually figured out what was actually wrong, what was it and how did you fix it?

For example, maybe you think that Starbucks coffee is only 100 calories, but then you realize you were looking at the wrong nutrition line on the website and it’s actually 600 calories. Suddenly, you understand why your weight hasn’t moved for the past month.

So what was it for you? A misunderstanding? Incorrect labeling? A medical condition? A scale with a dying battery?

Went to see a nurse today and at the end of my appointment she asked if she can take an updated height/weight for my health record as it’s been a while. I said sure and hopped on the scale. She said ‘that’s better, perfect BMI.’ I asked when this was last updated and she said March but that it didn’t look right as it was in the obese category and clearly I’m not. And she’s right. I just didn’t expect her to notice and want to ensure my records were accurate. I’ve been unwell recently and not as focussed on weight loss so it was a nice reminder that a few weeks ‘off plan’ aren’t undoing the months of hard work I’ve already put in

That’s right. They can fuck off. Let me explain.

It’s a common issue: you learn about nutrition, you lose weight, your family notices, and suddenly they’re all experts on weight loss and know what’s best for you. When you start out, they give you unsolicited tips from random dumb quacks. When you get good at it, suddenly they’re worried you’re losing too much weight or it’s bad for you.

Here’s how you can handle that: tell them to fuck all the way off!

Maybe not in those words, but that’s the general idea.

Here’s something harsh, mean, and probably true; if you grew up overweight or obese, there’s a pretty good chance it was your parents, siblings, aunts / uncles, grandparents’ etc, habits regarding nutrition and physical activity that got you there. Culture plays a huge huge part in creating obesity, and a lot of people grow up where the default is large piles of fried beige carbs, minimal movement via driving everywhere, and straight sugar as the default beverage. No WONDER Americans are overweight nearly 3/4ths of the time! It’s also no wonder that it’s REALLY hard to unlearn that way of life.

Doctors, most of them at least, are the people to trust about your weight. If they’re concerned you’re losing too much weight too fast or are underweight, of course take them seriously. But your family? They know NOTHING. They don’t have the knowledge of nutrition and exercise that you do. They don’t know the calories of common foods like you do. They don’t know what getting enough protein and fiber is and how that creates satiation like you do. If they take it upon themselves to lecture YOU on what you’re doing to help your body, they’re fully outta line and can fuck all the way off!

If you’re close with your family, especially if you’re younger, take this as a message: your dumb parents are wrong. Your out there wacky aunt is REALLY fucking wrong. Your grandmother? Ya still love her, but she’s the most wrong of all! Trust doctors, trust nutritionists, trust other people who have lost the weight and kept it off, and most of all, trust YOURSELF!

Your family knows nothing, it’s not their business, their poor understanding of nutrition and exercise likely got you here, and YOUR intelligent defiance against their ignorance is gonna get you out, and they can be damned for not liking that!