4kg Gone, 4kg Left…

Oh man… I’m losing everything right now (mind and money) except weight : D



I’ve been trying to lose about 8kg for over two months now. The first two weeks were actually nice... I dropped 4kg quickly.
But ever since then, nothing is moving again.

Maybe I’m becoming unnecessarily obsessed because I still do daily cardio (except Sundays), and I intermittent fast most of the week.
One week I’ll drop 1kg and feel pumped, then the next week I gain 1 or even 2kg back : /



And the crazy part… I haven’t changed anything really. Same diet and routine I used when the 4kg fell off fast, maybe even a bit stricter now.

So let me tap into the wisdom of the forum : )
What are some of your best weight-loss tips... things you’ve actually tried that worked?



Oh, and please nothing gym-related. I’m not a gym person. I prefer working out from home and I’ve got some light equipment here already.

Maybe I will pick something from your routine that will finally convince this weight to stop being so emotionally attached to me : D

Low carb diet helped me when I was younger. I ate all the meat, veggies, cheese, etc I want. No breads or high carb pastas, etc. That way I never felt hungry, but still toned up!

If all else fails... EuroTraining!!! This is hilarious clip!...
Good luck brother!

SirTop said:

Oh man… I’m losing everything right now (mind and money) except weight : D

I’ve been trying to lose about 8kg for over two months now. The first two weeks were actually nice... I dropped 4kg quickly.
But ever since then, nothing is moving again.

Maybe I’m becoming unnecessarily obsessed because I still do daily cardio (except Sundays), and I intermittent fast most of the week.
One week I’ll drop 1kg and feel pumped, then the next week I gain 1 or even 2kg back : /

And the crazy part… I haven’t changed anything really. Same diet and routine I used when the 4kg fell off fast, maybe even a bit stricter now.

So let me tap into the wisdom of the forum : )
What are some of your best weight-loss tips... things you’ve actually tried that worked?

Oh, and please nothing gym-related. I’m not a gym person. I prefer working out from home and I’ve got some light equipment here already.

Maybe I will pick something from your routine that will finally convince this weight to stop being so emotionally attached to me : D

Click to expand...

As someone who has had some health issues, and my weight was maybe 10 pounds or 40 at the most, the intermittent fasting helped me. I also make sure to drink tons of water and get in a walk when I can, as I know calories in and calories out are what really matter.

My brother has excess weight and he did some diet + work out for a month last summer. By the time he started

He was about 120 kgs. when he started the diet I am going to share below. It is 95% accurate with what he actually had (he might have had some snacks at work).

- 6-8 boiled eggs for breakfast,
- 300 grams of steamed chicken breasts + 150 grams of buckwheat (when cooked) on the side + cucumbers as salad for lunch,
- 300 grams of steamed chicken breasts + 5 boiled eggs + cucumbers as salad for dinner.

Everything with minimal spices and minimal olive oil. It was about 2100-2200 calories and 280-290 grams of protein in total. He was in about 1000 kcal/day deficit. He lost 8 kgs in one month, 8 fking kilograms (of course, a big part of it was water weight, but still). The diet was absolutely disgusting to do for months and it wasn't remotely healthy. But it proved the idea - severe calorie deficit always works.

He also worked out 3 times a week. 1 hour incline on treadmill + 1 hour full body workout, things like leg extensions, squats, bench press, arnold press, close grip pulls, wide grip pulls, etc.

Then some stuff happened, and he wasn't able to keep it going for some time and then he never started over.

share some food with me and you will lose weight fast

notNewB said:

My brother has excess weight and he did some diet + work out for a month last summer. By the time he started

He was about 120 kgs. when he started the diet I am going to share below. It is 95% accurate with what he actually had (he might have had some snacks at work).

- 6-8 boiled eggs for breakfast,
- 300 grams of steamed chicken breasts + 150 grams of buckwheat (when cooked) on the side + cucumbers as salad for lunch,
- 300 grams of steamed chicken breasts + 5 boiled eggs + cucumbers as salad for dinner.

Everything with minimal spices and minimal olive oil. It was about 2100-2200 calories and 280-290 grams of protein in total. He was in about 1000 kcal/day deficit. He lost 8 kgs in one month, 8 fking kilograms (of course, a big part of it was water weight, but still). The diet was absolutely disgusting to do for months and it wasn't remotely healthy. But it proved the idea - severe calorie deficit always works.

He also worked out 3 times a week. 1 hour incline on treadmill + 1 hour full body workout, things like leg extensions, squats, bench press, arnold press, close grip pulls, wide grip pulls, etc.

Then some stuff happened, and he wasn't able to keep it going for some time and then he never started over.

Click to expand...

Is your brother actually The Mountain?

Well weight loss and being active as a fitness matters.. Even those who are slim having so many body issues.. So do things properly don't get over exhausted or too much to make it happen.

You can do it, a lot of water instead of snacks and one cooked meal only per day unless you work a normal physical job with manual labor or training hard at the gym.

Jason Starkey said:

Low carb diet helped me when I was younger. I ate all the meat, veggies, cheese, etc I want. No breads or high carb pastas, etc. That way I never felt hungry, but still toned up!

If all else fails... EuroTraining!!! This is hilarious clip!...

Good luck brother!

Click to expand...

Oh, that’s actually interesting, Jason... I’ve been focusing more on calories and fasting but maybe low carb will give me that extra push. I should have to reduce the bread I take honestly. Thank you : )

Terry be doing too much : D
I’m not getting through one rep of that before I tap out

Mrnewbie said:

As someone who has had some health issues, and my weight was maybe 10 pounds or 40 at the most, the intermittent fasting helped me. I also make sure to drink tons of water and get in a walk when I can, as I know calories in and calories out are what really matter.

Click to expand...

Makes sense. Intermittent fasting is one thing I’ve been consistent with too and yeah I just need to level up the walking routine.

I used to take evening walks before but I can’t even remember the last time I did that. Appreciate you dropping this : )

notNewB said:

My brother has excess weight and he did some diet + work out for a month last summer. By the time he started

He was about 120 kgs. when he started the diet I am going to share below. It is 95% accurate with what he actually had (he might have had some snacks at work).

- 6-8 boiled eggs for breakfast,
- 300 grams of steamed chicken breasts + 150 grams of buckwheat (when cooked) on the side + cucumbers as salad for lunch,
- 300 grams of steamed chicken breasts + 5 boiled eggs + cucumbers as salad for dinner.

Everything with minimal spices and minimal olive oil. It was about 2100-2200 calories and 280-290 grams of protein in total. He was in about 1000 kcal/day deficit. He lost 8 kgs in one month, 8 fking kilograms (of course, a big part of it was water weight, but still). The diet was absolutely disgusting to do for months and it wasn't remotely healthy. But it proved the idea - severe calorie deficit always works.

He also worked out 3 times a week. 1 hour incline on treadmill + 1 hour full body workout, things like leg extensions, squats, bench press, arnold press, close grip pulls, wide grip pulls, etc.

Then some stuff happened, and he wasn't able to keep it going for some time and then he never started over.

Click to expand...

Haha that’s intense and I’ve done some crazy calorie-deficit stuff like that in the past which pulled the weight off fast but like you said it’s impossible to maintain long-term.

I used to work out early in the morning, that was one of the first things I did when I woke up. Then I would fast until noon, eat 3-4 eggs, wait another 2–3 hours, and finally have a proper meal. And that would be the only meal for the rest of the day. The results were crazy fast but I just couldn’t keep up with it too.

Respect to your brother for even doing that for a month. That’s the wild thing about losing weight, you can do something extreme for two months and slip for a week or two and you’re basically back to reset.

That’s exactly what happened to me. I visited my parents a few months ago, spent couple weeks there, stopped exercising and enjoyed all the home-made food too much : D

I already knew there would be consequences for my actions back then : D

BKF said:

share some food with me and you will lose weight fast

Click to expand...

If you see the size of my portions these days, you will return the food back to me out of pity : D

payal23j said:

Well weight loss and being active as a fitness matters.. Even those who are slim having so many body issues.. So do things properly don't get over exhausted or too much to make it happen.

Click to expand...

Yeah that’s true, Payal : ) ...I’m trying to stay active without pushing myself to the point of burnout because I’ve had that happen before and I don’t want to go that route again.

Slow and steady is better than stressing my body too much. Thank you <3

Dopious said:

You can do it, a lot of water instead of snacks and one cooked meal only per day unless you work a normal physical job with manual labor or training hard at the gym.

Click to expand...

Thank you for bringing this up Dopious. I’ve actually always thought about this too : )

A lot of us who sit in front of a PC all day don’t realize how easy it is to eat three full meals out of habit, even when our activity level is low. That’s the fastest way to take in more calories than we burn if we’re not careful

True, fitness isn’t just about looking slim.

it’s about being healthy and strong overall. Even people who appear fit can have serious issues if they’re not taking care of their body properly.

Focus on balanced workouts, good form, enough rest and consistency instead of pushing too hard just for fast results.

Avoid junk foods and take essential proteins daily along with regular simple workouts. This will be enough to reduce unwanted fat in the body

flexpaydude said:

True, fitness isn’t just about looking slim.

it’s about being healthy and strong overall. Even people who appear fit can have serious issues if they’re not taking care of their body properly.

Focus on balanced workouts, good form, enough rest and consistency instead of pushing too hard just for fast results.

Click to expand...

This is a really good point man. I actually feel healthy overall right now and I get the part about staying consistent with a routine long-term.

My only issue is that I’m tryna drop the weight I added a few months ago and then maintain from there. Even after increasing my workout days and reps, the weight still fluctuates by about +/- 1 or 2 kg each week : D

Maybe I just need to stick with what I’m doing and add something simple like evening walks to help help balance it out.

xXGODXx said:

You can lose if u stop eating and do long walks
cigs are good to

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I will take the long walks but I’m def skipping the cigs : D
Thanks pal

We Bring Rank said:

Avoid junk foods and take essential proteins daily along with regular simple workouts. This will be enough to reduce unwanted fat in the body

Click to expand...

Yeah junk food is the one I’ve been avoiding the most : D

I try to stay disciplined but once in a while the craving beats me. I don’t eat junk all the time... sometimes on weekend pizza still sneaks in here and there : D

Great things take time to accomplish, but since you started you're 90% ahead of everyone else, always keep that in mind!

I'm on my own weight loss journey and boy is it difficult. Im on my 3rd month and I've lost around 40lb ( about 18kg for my fellow europeans)
But it honestly it all comes to down to simple math, calories in - calories out. The rest of it is how difficult you want to make it.
I've realized if I knife down all things that I enjoy, I give up pretty fast. For ME what worked so far, since my job is literally in an office, once I get home i get my puppy and go for a 15 min walk (calories out)
I eat once a day around 1500-1700 calories, but once a week i REWARD my self with something i really like, chocolate, maybe a pizza, you know the drill.
I stopped stressing about it, 3 months later to now people are still shocked to see how far I've come.

If I can do it bro, I promise you, you can do it too! (my lazy ass refuses to go the gym to this day)

Sorry to hear. Yeah, that initial drop is usually just water weight, so it’s normal to see things slow down after the first couple of weeks. I’ve heard that when people hit a plateau, sometimes they start eating a little more and then go back into a deficit to help their weight start moving again.

But don’t beat yourself up, weight isn’t the only indicator that your hard work is paying off. You’ll notice changes in other ways too, like clothes fitting looser, having more strength and energy for everyday tasks, better posture, improved mood, or even feeling more stamina during your workouts. Small victories like these matter a lot and show real progress, even if the scale isn’t moving as fast as you’d like.

Take high protein, low carb diet. It's pretty difficult to follow a diet consistently. Only your own motivation can help.

And here I am. Can't gain weight no matter what I do. Been at 62 kgs for over 10 years now.

Imagine you eat the same food every day and your daily calories are X. You lose 4 kg, but then your weight stops changing. This means that X calories has become your maintenance level, the amount needed to keep your current weight stable.

If you want to lose more weight, you can’t keep eating the same amount. You need to reduce your intake, for example X minus 200 calories. In short, you need a calorie deficit.

Weight loss stalls happen a lot just tweak calories a bit drink more water and track food honestly and the scale will start moving again

Mokudjin said:

Great things take time to accomplish, but since you started you're 90% ahead of everyone else, always keep that in mind!

I'm on my own weight loss journey and boy is it difficult. Im on my 3rd month and I've lost around 40lb ( about 18kg for my fellow europeans)
But it honestly it all comes to down to simple math, calories in - calories out. The rest of it is how difficult you want to make it.
I've realized if I knife down all things that I enjoy, I give up pretty fast. For ME what worked so far, since my job is literally in an office, once I get home i get my puppy and go for a 15 min walk (calories out)
I eat once a day around 1500-1700 calories, but once a week i REWARD my self with something i really like, chocolate, maybe a pizza, you know the drill.
I stopped stressing about it, 3 months later to now people are still shocked to see how far I've come.

If I can do it bro, I promise you, you can do it too! (my lazy ass refuses to go the gym to this day)

Click to expand...

Oh man : D … I appreciate the gentle push and the encouragement.

I’m sure a lot of people who are on their own weight-loss journey or right in the middle of it will read this thread and relate to the great comments you guys are dropping.

Congrats on dropping 18kg… that’s serious progress in just 3 months : )

I like your approach too, especially about not cutting out everything you enjoy... I relate to that a lot.
I don’t think I can go many weeks without having pizza either : D

I actually did something similar at the beginning of this year but it took me around 3 months to lose about 20kg and the routine I followed back then was really intense

saferidge said:

Sorry to hear. Yeah, that initial drop is usually just water weight, so it’s normal to see things slow down after the first couple of weeks. I’ve heard that when people hit a plateau, sometimes they start eating a little more and then go back into a deficit to help their weight start moving again.

But don’t beat yourself up, weight isn’t the only indicator that your hard work is paying off. You’ll notice changes in other ways too, like clothes fitting looser, having more strength and energy for everyday tasks, better posture, improved mood, or even feeling more stamina during your workouts. Small victories like these matter a lot and show real progress, even if the scale isn’t moving as fast as you’d like.

Click to expand...

Thanks for this mate, it really helps. You’re right about the water weight... I honestly didn’t think much about that part.

And like you said, I actually still feel healthier and more energetic overall. I still participate in sport every week and I’m usually able to play the whole game without getting too fatigued, so that’s definitely a good sign : )

NirvanaWolf said:

And here I am. Can't gain weight no matter what I do. Been at 62 kgs for over 10 years now.

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That’s the other side of the struggle. Some people can’t lose, others can’t gain.

I have a friend like that too… it’s like his metabolism is on steroids. No matter what the guy eats, he never gets fat.
Like for real, no matter what : D

Deleted member 1416715 said:

Imagine you eat the same food every day and your daily calories are X. You lose 4 kg, but then your weight stops changing. This means that X calories has become your maintenance level, the amount needed to keep your current weight stable.

If you want to lose more weight, you can’t keep eating the same amount. You need to reduce your intake, for example X minus 200 calories. In short, you need a calorie deficit.

Click to expand...

Thanks for breaking it down like that : )

I know it sounds straightforward the way you explained it, but what I’m doing right now is one meal a day with intermittent fasting, plus cardio almost every day of the week. Sunday is the only day I don’t work out at all.

I think I probably just need to add more activity into my day, like evening walks, instead of trying to force an even bigger calorie deficit.

But yeah, I’ll definitely pay more attention to my calorie intake moving forward too. Thanks mate : )

Twitter Maestro said:

Weight loss stalls happen a lot just tweak calories a bit drink more water and track food honestly and the scale will start moving again

Click to expand...

Yeah that’s true, pal. I think I need to tweak my calories a bit and be more honest with the tracking like you said because I haven’t really been doing that ; )

And I definitely need to drink more water. Thanks for the tip : )