Hi all am a 43m around 6ft tall and weigh approx 67.5kg.

I have checked my body composition multiple times and my body fat usually always comes in just under 10% (DEXA scanner).

I weight train around 4 times a week and have pretty good muscle development across my body however I still retain enough body fat around my midsection that I cannot see my abs. I would have thought at that level of body fat I should be able to see at least some abs noticeably?

What am I doing wrong?!

i have been trying to lose weight for a while now and honestly I’m getting pretty frustrated. I’m eating better, trying to be more active, and I’ve cut down on a lot of the obvious junk. But the progress is incredibly slow compared to the effort I’m putting in. I was recently told I have insulin resistance and now I’m wondering how much of a difference that actually makes when it comes to losing weight. I know the basic advices but does insulin resistance genuinely make the process harder? It's just something that I keep thinking about

Should I change how I approach food or add more exercise to my routine?

For context: I'm 35 year old female from Bangalore, India

Edit: Going with Clinic Living Plus, thanks for all the suggestions!!

For some context, I'm a very fat woman. I've been fat since high school, so this isn't exactly a new experience for me, but I've gotten significantly bigger over the last six years. Six years ago, I weighed around 230lbs (104 kg). Today, I weigh 348lbs (158 kg), and writing that number down is honestly difficult. I can't believe I've gained nearly 120 pounds over six years. There are a lot of reasons for it. Lockdowns happened, I had a pregnancy with twins, I started eating when I was stressed, then eating when I was sad. Eventually, eating became one of the easiest ways for me to make myself feel better for a few minutes. I also went through a pretty bad period of depression, and taking care of myself wasn't exactly high on my list of priorities. I've tried losing weight several times since then. I'll do well for a while, get motivated, start eating better, maybe exercise more, lose a few pounds, and then something happens and I spiral back into my old habits. So yeah, I've known for a while that I'm heavier than I should be, but today was the first time I've had one of those moments where I thought, "Okay, this is actually affecting my life in a way I can't ignore anymore."

I had a meeting at work today in one of the smaller conference rooms. The chairs in there are those horrible office chairs with armrests. They're perfectly normal chairs for most people, but the space between the armrests is pretty narrow for me. When I walked into the room, most people were already sitting, and I immediately noticed the chairs. I was also very obviously the biggest person in the room. Not by a little bit, either. But everyone else was already sitting, and I didn't want to be "That one fat lady who needs a bigger chair." I know that's irrational, and nobody would have cared. Someone probably would have just gone and found me another chair without thinking twice, but in that moment, I couldn't bring myself to ask. So I just picked one, and squeezed myself into it, and the moment I sat down, I knew I'd made a mistake. My hips were pressed firmly against both armrests. I wasn't in pain, but the armrests were digging into me enough that I could feel them the entire time. I tried shifting around for a few minutes, but nothing really helped. Eventually, I just accepted that I was going to spend the entire meeting being uncomfortable. And that's exactly what happened.

Then the meeting ended, and everyone started getting up. I put my hands on the armrests and pushed myself upward, but nothing happened. I tried again, still nothing. So I leaned forward and tried standing again, but still nothing happened. That was when I realized my hips had gotten wedged between the armrests. Then I just sat there for a few seconds, feeling absolutely mortified; I just could not believe that I was too big to get out of a standard-sized chair. I kept trying to get myself out without anyone noticing. Thankfully, at this point, most people had left the room. But eventually, one of the women from the meeting noticed. She came back over and asked me if I was okay. Then I turned to her and said "My bum's stuck in the chair". Thankfully, she was very kind about the situation. She just grabbed my hands and said she'd help pull me up, and I did finally managed to get up after that. But then I realized the chair was still stuck on my bottom. So I was standing there with this stupid chair hanging off my ass. And at that point, I just burst into laughter. It wasn't even particularly funny to me, but I just didn't know what else to do, and I said something like "Well, this is going great, isn't it?" which did get a small chuckle out of her. Then she told me to try pressing down on the armrests. So I planted both hands firmly on them, twisted my torso slightly, and managed to push the chair off me, and I just stood there for a second. Then I thanked her about a million times. She kept telling me it was fine. And honestly, she was still being incredibly kind about it. There was no laughing at me or making comments about my weight. She just helped me, which I am very grateful for.

But still, when I walked out of that office, I genuinely felt nauseous. Not because I was physically sick, but because I felt humiliated. I got to my car and just sat there for a few minutes. I kept thinking about how different things were six years ago. I was still a fat woman, and I still had plenty of insecurities, but I didn't have this problem. I didn't have to calculate whether I could physically fit between the armrests of a chair, and I didn't have to worry about getting stuck. And I don't want my life to get to the point where I'm constantly worrying about whether ordinary things are physically going to accommodate me. Also, when I got home, I told my husband the entire story, and he hugged me and said he was proud of me for finally admitting to myself that I wasn't happy with where I was and that I wanted to make a change. And that actually did make me feel a lot better. I have tried losing weight multiple times before, and I'm not going to pretend that this one embarrassing incident magically fixed everything. I still have the same habits, and the same problems. But I think today was the wake-up call I needed. And I want to make it clear: I don't hate myself. I just want to be healthier. I want to be able to sit comfortably. I want to be able to get in and out of chairs without worrying. I want to be able to play with my kids without constantly running out of breath.

So I'm going to try again. I'm 348 pounds today, and I don't want to be sitting here six years from now wondering how I got to 400. Also, if anyone here has successfully lost a significant amount of weight and kept it off, I would really appreciate hearing what worked for you. And hopefully, I'll be able to look back on this as a healthier woman, and it won't seem like such a big deal anymore.

Hey guys ! i’m 17y M and i lost a lot of weight but eating healthy food but no tracking. i recently ate bad but still lost weight and i’ve never tracked my macros and micros and stuff except calories for a while. But even though i ate bad food recently i still managed to lose more fat and see progress so is it okay to not track anything ?

Results >>>

https://drive.google.com/file/d/1rGYcNQdtO1CeH3qeCr2CqpX58GKf1\_Cd/view?usp=drivesdk

P.S the end of the video is me Scccreaaaaaaming at the people who said I was a fool. A complete idiot. An attention seeker. Copypasta. AI. CHATGPT. A Bot.

Face Change Glowup >>>

[https://drive.google.com/file/d/1eNBiVKmkwQeoWwnwZ0UZQiize-eQ8Ok1/view?usp=drivesdk](https://drive.google.com/file/d/1eNBiVKmkwQeoWwnwZ0UZQiize-eQ8Ok1/view?usp=drivesdk)

Why can’t people lose fat?

Because people often confuse fat loss and weight loss.

Fat loss is only achieved by getting and staying in a high protein calorie deficit, lifting weights hard, and getting plenty of sleep. ONLY when you do this for LONG ENOUGH does fat loss truly change your body.

Why do people fail?

Fad diets like keto fasting carnivore

Too much excess cardio which spikes your hunger 🤤 & tanks your CNS system which is brutal on recovery.

Starving themselves cutting calories lower and lower to unsustained levels leaving them feeling weaker which each passing day which is why people feel like 10 percent body phat is unobtainable.

All these methods are unsustainable and unnecessary. So 4 months ago I set out to lose fat.

The plan:
200 grams of protein a day w/o fail
7+ hours of sleep
Lifting weights until failure/doing mobility 5-6x a week.
30,000 steps a day because it’s low impact cardio that won’t spike hunger or tank recovery like jogging and HIIT would do.

They told me “it’s not consistent” you can’t walk 30,000 steps a day and not lose muscle…

They then laughed in my face and said there is no way I will do that for days, let alone weeks straight.

“It’s impossible!!!!!!”….

……its been 4 months

I work full time. I have responsibilities. We can all make excuses or we can get the work done as MEN. I designed the steps in a way that you have to get them daily because you complete the steps when you’re doing every day busy work

I made this program so ANYONE can follow. I do not preach “30,000 steps per day! I preach walking whenever you find yourself doom scrolling, streaming content, or sitting down.

You can sit on the couch and doom scroll for 1 hour. Or you can walk in a circle or around your room doing the same but gaining 7,000 steps to your total. These small changes will jumpstart fat loss.

(Example of an EASY for anyone to get the steps below)

Say a basketball game is on. Simply walk 10 steps forward and 10 steps back , or in a circle, or on a walking treadmill

Af halftime you’re probably at 6-7,000 steps

By the end of the game 12,000-14,500…

If you only averaged 5K steps a day normally, you’re already at 17,000-19,500 steps as a new normal.

This is something I do everyday. It kept me sane in off days because I felt like I could always be doing something more, something to speed up fat loss.

I was already lifting weights 5-6x a week and you need time to recovery. So I settled in steps because it burns fat and doesn’t tank your recovery or spike hunger. It’s something you can do on an “off” day.

It’s so easy now I feel weird sitting down and watching tv

Tv Time - 2 hours 📺 (12-14,000 steps)

Doom scroll - 1 hour 🥱 (6-7,000 steps)

Cooking - 1 hours 🧑‍🍳 (6-7,000 steps)

If you pick 1 out of the 3 listed above suggestions you will ADD 6-14k steps to your current step total.

If you are in a small deficit at 300 calories a day. You just grew that to about 500-900 just by walking .

Thats about 2-2.8 lbs EXTRA coming off per week. The best part is once you start and it becomes routine. It almost becomes TOO easy.

Walk in a circle, Pace back and forth, or set up a small $110 walking treadmill set-up in the living room

Either way get the steps done, it easily allows you to add to your deficit WITHOUT going lower and lower in calories which becomes unsustainable leading people to quit. This is something that is sustainable and allow you to eat 2,100-2400 calories and still be in a relatively large deficit (700-1000)

I never really post on here but I really need some advice. For context, about two years ago now I (19M) was about 270 pounds, and DEFINITELY not muscle. Since then, I’ve lost 100 pounds and then bulked up to 190, and now I’m sitting about 185. I’ve done body scans that say I’m currently about 11% bodyfat, and I still feel absolutely disgusting. I’m at the point now where if I eat something that’s above my caloric limit or just junk food, I spend the next 20 minutes throwing it up because I genuinely feel like I have to. It’s really messing with my self esteem and just makes me feel awful all around. I’m a Christian, and I feel like God might be upset with me for struggling with this if that makes sense. So I guess I’m asking if I still have weight to lose or if im straight up just imagining things? I have a bunch of loose skin and I bloat super easy so I feel like I’ll never be able to look “good enough” if that makes sense. Any advice?

I hate to be that person but I’d like to know the fastest way to lose weight I’m 16(m) 180 cm kg 105 I had a surgery and had to walk on one leg for few years and I couldn’t work out or walk a lot so I got depressed and gained weight I want to lose it quickly my dream weight would be 60-70 kgs but it’s not possible in a short time I have access to 6-7 hours a day of free time I feel like a pig the girls that used to be happy to talk to me now mock me I feel like I’m disgusting and this has taken a toll on my body I find myself wearing overly baggy clothes and I tried buccal fat removel but I had too much to lose I had a loving family and trustable friends now I don’t want to be a incel but I lost all my friends that I consider where real .I get fat shamed people think that I’m a creepy person and when I talk to girls they just walk away or laugh at my face like I’m some kind of animal it’s not because I want this too look good I want to be loved again my mom calls me lazy and fat and I try to lose the weight but she ruins my diet with oily and fat rich food I’ve final convinced her after one month of my school holidays being over to let me keep a diet I have 21 days to lose noticeable amount of weight then I’ll only have 3 hours a day to work on my self pls help I want to be a human again

PLS GUIDE IF YOU CAN

basically i live in an indian household where the diet really isn’t that helpful or packed with protein.. and i end up binging a lot, which makes me gain a shit ton of weight
for now i’m 5’2 and 95kgs which is a lot and im aware. i’ve been trying to lose this weight for a while now, even lost 5kgs 4 months back but apparently regained it when i last checked this week…
(TW: i have severe symptoms of depres@ion and social anxiety that makes going to gyms for workouts and outdoor for exercising difficult for me)
pls can someone tell me how to lose this fat in a way where i dont overly rely on workouts or diets
maybe home workouts and eating proportional food portions and not eating junk or sugary sludge …
i’ve heard a treadmill does a great deal if you’re consistent..
i’ve got 8 months till i begin college pls just drop some advice ☹️