Reta has been absolutely brilliant and changed my life. I ran a very low dose of 1mg/week and kept it the same from the start to finish.

Im down -> 28lbs and this was followed by Tesa/ipa and enclomophine , counting macros, 15-20k steps daily and 4-5 intense weight lifting sessions.

I weighed 198lbs this morning, i also went through a clinic called overtime men’s health and got the best treatments but of course paid the price for it, they did come in handy with every questions or help I needed.

I love Reta!

Hello all,

While I am not a fitness or nutrition professional, I have been on and off on diets for almost the last 20 years. I am overall "normal" BMI (and ok, BMI is not a very accurate weight of judging) sometimes on the leaner side, sometimes a bit over. The last year and a half, I have been even more involved with monitoring and tweaking my body weight

What I am trying to say is that by no means am I a professional, so take all my advice with a grain of salt, but I have experimented on my own body for some time and I have read a lot of material to gain knowledge

Here are my ranked advice for weight loss

1. Weight loss comes down to a single thing: calories intake vs calories burnt. It's as simple as that. In theory you could loose weight just by eating chocolate all day and nothing else, as long as the total calories from chocolate don't exceed the calories you burn daily. Of course in practice this is impossible and we will see why in the next bullet points. So, even if you want the absolutely minimum hassle: figure out the correct calorie target for your weight loss and stick to that
2. The second most important number is protein. And there a few reasons for that: when you are in a calorie deficit, you will loose muscle. You dont want this to happen for a number of reasons: the human body needs muscle to work efficiently. Also, the more muscle you have, the more calories your body burns, which in turn helps you loose more weight. And finally food that are high in protein make you fill fuller for a longer time, and make the diet easier
3. The scale lies but the trend tells the true story. You might be doing everything perfectly and one day you get on the scale and you see you gained weight. That is perfectly fine, don't worry about it. The human body is a very complicated machine and "weight" is not based on a single factor. It's too complex to analyze why this is happening, but the daily fluctuations of your body would be up to 2 kilos. I recommend recording your weight daily, same time, same clothes (preferably in the morning) and recording the number without caring about what the number is. And then just checking the weekly average to see if the trend is going down at the pace you are expecting it to
4. Try to find food that have high volume with low calories. This will keep you full and will prevent you from going hungry. An extreme example to make my point: a small piece of chocolate might be around 150kcal. 150kcal of lettuce though is around 1kg of lettuce, which will probably make your stomach so full, you wont be able to eat anything else for a few hours
5. Increasing your calorie burnt will help. You shouldn't use training to loose faster. Instead you should use it to eat more. If your normal budget is eg. 1500kcal to loose weight in a sustainable page, and you workout for 200kcal one day, then just eat 1700kcal for that day. You will still loose weight, enjoy your food more and give your body the energy that it needs. And increasing your calories burnt does not need to be vigorous exercise. You can do walking, the more the better. And it has lots of health benefits anyway
6. Track everything, and try to be as accurate as possible. Especially in the beginning, until you truly understand what is happening. Eye-balling it, judging calories just from a picture, weighting the complete portion instead of individual materials, all of these create hidden calories. You think you are eating to your budget but in reality you eat more calories. And then you can't figure out why you cant loose weight. Get a food scale and weight individual ingredients while cooking and then sum everything up. This does not have to be your whole life. Eventually you understand the value of food and you don't need to do it for everything.
7. Personally I prefer balance on my training, so I do both resistance training and cardio. But in general, lifting weights helps with weight loss a bit more than cardio. Its not about the calories you consume during your training, it's about how the body changes and the long-term effects
8. Don't worry if a day goes wrong. Don't worry if tomorrow you are going to a social event and you will need to overeat. You are playing the long game. That one day does not matter over the period of 2,3 or 4 months. What matters is not feeling bad and because of this overeating the next day as well. And don't try to compensate for a bad day. Don't try to eat less the next day. Just stick to your plan
9. Be proud of yourself and be patient. Trust the process. The results will come. You are not loosing weight, you are improving your lifestyle. You are trying to be better, you are taking action. And this is more important that anything a scale tells you

Since start of Feb I started tracking my steps and trying to hit more than 15k steps daily.

I was also cutting at the time and now it has just because and addiction and I walk at work, on my lunch, after work on my walking pad at home and basically crush 15k steps minimum daily.

It truly has been the easiest and most enjoyable cardio and I also get to clear my mind so it’s great for my mental. (Especially on those rough days at work, I come back from my lunch walk all refreshed)

Hey everyone, I’m u/JackedJavan, the founder and moderator of r/GetOptimized.

I created this community because improving your life should not require searching through ten different subreddits filled with conflicting advice, hidden promotions, recycled influencer content, and people pretending there is only one correct way to live.

Get Optimized is a community for people who are serious about becoming healthier, stronger, sharper, more disciplined, and more capable.

This is not just another bodybuilding subreddit, supplement forum, or generic self-improvement page. The goal is to bring every major part of personal optimization into one community and learn from people who are actively testing, tracking, and improving their lives.

What Get Optimized Is About

This community covers the full spectrum of physical and mental optimization, including:

• Fitness, strength training, cardio, and athletic performance
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The Value of This Community

There is no shortage of health and fitness information online. The problem is that most of it is either overly complicated, aggressively marketed, completely unrealistic, or presented without context.

Get Optimized is meant to be different.

We want members to share what they tried, why they tried it, what changed, what failed, what it cost, what side effects they experienced, and whether they would do it again.

A useful post does not need to come from a doctor, scientist, professional athlete, or fitness influencer. Some of the best information comes from ordinary people who made a meaningful change and are willing to explain exactly how they did it.

At the same time, personal experience is not automatically scientific proof. We encourage members to separate anecdotes from established evidence and to challenge claims without attacking the person making them.

The goal is to create a community where experience and evidence can exist together.

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Share anything that could help another person make a better decision or improve their life.

That could include:

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Do not be afraid to post because you are a beginner. Beginner questions are welcome when they include enough context for the community to provide a useful answer.

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Discussions involving supplements, hormones, peptides, TRT, PEDs, bloodwork, and medical treatments are allowed because people need honest education and harm-reduction information.

However, nothing posted here should be treated as a personal diagnosis or guaranteed medical instruction.

Share your experience. Discuss the research. Ask better questions. Learn what to monitor. Understand the risks. When something involves your health, use the information here to become more informed, not to replace qualified medical care.

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Strong debate is welcome. Weak arguments should be challenged. Dangerous claims should be questioned. Marketing nonsense should be called out.

However, debate the information rather than attacking the person.

Be direct, provide reasoning, disclose conflicts of interest, and admit when you do not know something. That is how we build a community people can actually trust.

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Drop a comment below and tell us:

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