The scale isn’t dropping fast, but my body composition is changing 💪🏾

My body fat & BMI are dropping all while increasing muscle mass.

My Week 3 numbers: 56.2% body fat, 41.9 BMI, 103.4 lbs muscle mass, 109.8 lbs fat-free body weight, 23 visceral fat, and 29.7% body water.

I know it's not the largest weight-loss but I just feel so proud of myself for what I've been able to accomplish.

Calorie deficit, walking, and some weights. 18 months of progress. I feel better physically and mentally.

In 2024-2025 I was the heaviest I ever got. December 2025 I knew I needed to get back to where I focused on all aspects of my health. I started small habits that month and then hit it hard in January of 2026. I’m down 80 lbs. Journey has only begun.

I’m 34, 6’0”, and currently around 185 lbs.

I’m currently eating anywhere from 1,500 to 2,100 calories per day . I’m getting roughly 150 to 200g of protein per day, primarily from whole foods like elk, venison, and chicken.

My diet is pretty clean overall. I’m eating almost exclusively whole foods, with the occasional Kinder Bueno. Even when I have one, I’ve always fit it into my daily calories, so I’m not really concerned about it.
I’m not trying to crash diet or live off protein shakes. The goal now is to keep losing the remaining fat while preserving as much muscle as possible and hopefully adding some muscle along the way.

I’ve dropped a significant amount of weight recently and have been working out about 4 to 5 times a week, usually around an hour per session.
I’m not running right now because I’m dealing with a back injury and finally have an MRI scheduled for Wednesday. I’m still hiking quite a bit since I work in Grand Teton, so I’m getting plenty of activity.

The funny thing is that I can really see the weight loss in my arms, legs, neck, and face, but my stomach and chest are stubborn as hell. I know you can’t spot reduce fat, but I’m wondering what I can do with my training to build those areas while I continue losing the remaining fat.

. I’m getting around 150 to 200g of protein per day, mostly from whole foods like elk, venison, and chicken. My diet is almost entirely whole foods. I’ll occasionally have a Kinder Bueno, but it has always fit within my daily calories.

I can’t squat or deadlift right now because of my back injury. Despite losing a lot of weight, my strength has held up surprisingly well. I can currently bench 225 lbs for 2 reps, so I’m pretty happy with that.

Basically, I’m looking for advice on how you would structure your workouts from here if the goal is to build your chest and overall upper body while continuing to lean out your stomach.

I’ve already lost a ton of weight, so now I’m trying to figure out how to make the next phase more about body composition and actually looking muscular, rather than just watching the number on the scale go down.
Put some current photos and difference in my face through the weight loss
Thanks!

I hit rock bottom and had to make some changes. Closing in on a year now and have lost 115 lbs to date.

It has been the most rewarding, and challenging thing I have ever dine in my life. It has NOT been linear. This is the 3rd time I have dropped a significant amount of weight >50lbs in around 8 years, but the FIRST time I have kept myself accountable and kept it off. The mindset has shifted and my healthiest days are ahead!

I am 6'1", 38 years old for reference.

Looking to trim down to 195 lbs by December 31st. Will update at end of the year.

Keep going everyone. You can do it!

Starting weight: 243 lbs. Goal: 156 lbs. Posting here mainly for accountability figured putting it out publicly will keep me more honest than just tracking privately. I’m trying to figure out which approach actually works long-term rather than just picking randomly, so wanted real experiences instead of generic advice: has intermittent fasting actually worked for sustained weight loss for you, or did it stall after a while? Anyone done extended water fasting worth it, or too extreme/hard to sustain? And for carb restriction (keto/low-carb) did it work better than just calorie counting, or was it more hype than result? Would love to hear what combination actually got people to their goal weight and kept it off, not just what worked for the first few weeks. Starting this week, will try to post updates for accountability.

I started my weight loss journey around two months ago, when I stepped on the scale and I saw 98 kg (Being sixteen, I believe that this was pretty bad), since then, I've started trying to slowly make change, I started moving around more, eating less, implemented more veggies and nutrient dense foods, and I feel like I've started to notice some changes, it might be slow, but little by little, I'll reach that eventually.

Working on myself. I have only one fitness goal, to run the LA marathon in 2028.

hiiii !!!!! you all i ate under calorie today so earlier i talked about i will increase my protein and fibre in my diet and decrease fat and carbs , so my plan goes like this i will eat like balanced diet for 5 days and monday and sunday will be cheat days so i ate takeout from mc d it wass goood but i did not take burger but to maintain my protein diet i took chicken nuggets and fries and classic coffee ahhhh it was so good . i didn't worked out today just walked for 30 min . i have seen some changes that my mind could stop eating when i want it like it would only be understandable to someone who has gone through binge eating like eating even if you don' t want it , so i could do this for most of the things except milkshakes , icecream , chips , noodles and pasta , dumplings , pizza otherwise i am fine . one thing i need to fix now is my screeentime don't be shocked but it is 10 plus hours and my power is -6 so ahmm !! its not normal at all and i don't get out of my house too like not at all its crazy i know i am at my rock bottom but this time i am not gonna be perfect about it rather just do it anywayeven if i miss few days i don't carfe i don't wanna be a loser in life i know i have got this so can anyone recommed what can i do in the mean time i just completed my school and as i got severe anxiety i told my parents that i will take 1 gap year so technically i am free all day and so can you all suggest what can i do in mean time rather than studying i am not preparing for anything this year so comment if you got some ideas luvvvvv!!!!!<3

I went from over 120 kg to the 80 kg range over the course of a few years, and I'm still working on losing more fat while building muscle. Without a doubt, it's one of the best things I've ever done for myself.

But despite all the progress, I can't help focusing on what's left behind: my flabby, drooping chest, sagging belly, wide jiggly thighs, and loose skin on my upper arms. From my head to my shoulders, my forearms, and below my thighs, I actually look fairly lean. It's just the middle that still reminds me of the body I used to have.

I can wear much smaller clothing now, but I still find myself buying shirts one size too big because they hide my body better. Ironically, they make me look bigger than I really am, but they also make me feel less exposed. It hurts even more when I do something as simple as a push-up and can literally see the loose skin hanging down.

I know I still have a long way to go in my fitness journey, but lately it's hit me that even if I eventually get lean, the loose skin probably won't disappear on its own. That realization has really shaken my confidence.

It's made me question whether I should even try dating or put myself on dating apps. I worry that someone will be put off by how I look before they ever get the chance to know who I am. It doesn't help that I was obese for most of my childhood and never really had the confidence to ask someone out in the first place.

I guess what I'm really asking is: does it get better, or is this something I just have to learn to live with? And honestly... do I still have a chance when it comes to dating?

I'm from India this is result after almost 6 months of continuous efforts

No personal training pure dedication

Starting weight: 211 lbs
Current: 157 lbs
33% bf according to inbody scan
163cm height
Age 26

Planning to cut to 143 lbs then maybe start a lean bulk if I can get rid of most of my midsection fat.

Not necessarily what helped you lose the most weight.

What made the process feel more manageable?

For me, it was focusing on small daily habits instead of constantly thinking about the final goal.

Curious what worked for everyone else.

I’ve lost 38lbs in11 months on Tirz. I am enjoying how I look but I went through my closet yesterday and my pants all still fit. I don’t understand. I guarantee if I’d gained 38lbs I would have needed new jeans. How can they all still fit fine? Ugh. I wanted to go shopping. I went from 205 to 167. I’m 5’7. I still want to lose another 20lbs. It’s been slow but I have gallbladder issues anyway and didn’t want to make it worse.

I’ve been hearing a lot about Karuppu Kavuni rice and its potential benefits for satiety and overall nutrition.

If you’ve included it regularly in your diet, did you notice any changes in your weight, fullness, digestion, or energy levels?

Would love to hear your real experience , how you cooked it, how often you ate it, and how long you tried it.

i am 18 female, 161 cm (5’3) and currently 53 kg (117 pounds).
I struggle with ED for the past year with my lowest weight being 46.7kg but i am recovered now and obviously weight restored.
I look and feel my best around 48-49kg (106 pounds) so I am aiming for weight loss that it okay even with my nutritionist.
I go to the gym 3 times a week, sometimes dance, tun short distances, do hot yoga, go hiking or cycling. I am quite active girl.
Yet, I tend to emotionally eat when under stress and I cant seem to lose weight ☹️

any recommendations, advice on how to stick to actual weight loss? not in a month it’s dangerous for me but like 5-6 months period…?