On a Weight Loss Journey - Looking for Feedback, Advice, and a Bit of Encouragement

Hi Reddit,

I'm currently on a weight loss journey and would love to hear your thoughts and advice on my plan. I could also use a bit of encouragement—it's definitely starting to feel tough at times.

I’m tackling this from two angles:

1. Eating at a calorie deficit
2. Exercising on weekdays

A lot of what I’m doing is based on what works for me personally—not necessarily what’s "optimal." For example, I know adding sugar and white bread to my breakfast isn’t ideal, but it makes the meal enjoyable and sustainable, so I just account for those calories.

A Bit About Me:

• Age: 36
• Height: 1.79m
• Weight: 105kg
• Activity level: Moderate exercise 5x/week, but sedentary for the rest of the day (desk job)

From what I’ve calculated, 2000 kcal/day would be an aggressive deficit, and 2300 kcal/day is more moderate. I tried 2000 at first but found it too difficult to sustain after just a few days, so I’ve adjusted to 2300, which feels much more manageable.

My Weekday Meal Plan

(~2300 kcal | 40% Protein / 30% Fat / 30% Carbs)
All I drink is water, and this plan was created with ChatGPT to match my calorie goals, support training, and include food I actually enjoy.

Meal 1 – 9:00 AM: Roast Chicken & Egg Toast Plate

• Roast Chicken (with skin) – 100g
• Whole Eggs – 2 large (120g)
• White Bread (toast) – 2 slices (60g)
• Mrs Balls Chutney – 10g Calories: ~570 kcal Protein: ~40g | Carbs: ~32g | Fat: ~28g

Meal 2 – 11:30 AM: Protein Smoothie with Fiber Boost

• 2% Low-Fat Milk – 250ml
• Whey Protein – 50g
• Banana – 75g
• Blueberries – 75g
• Peanut Butter – 10g Calories: ~500 kcal Protein: ~50g | Carbs: ~32g | Fat: ~17g | Fiber: ~10g

Meal 3 – 2:00 PM: Beef & Veg Bowl + Apple & Sauerkraut

• Lean Beef – 200g
• Potatoes – 100g
• Carrots + Celery + Onion – 40g each
• Olive Oil – 5g
• Sauerkraut – 40g
• Apple – 120g Calories: ~610 kcal Protein: ~48g | Carbs: ~38g | Fat: ~28g | Fiber: ~7g

Meal 4 – 5:00 PM: Battercrisp Hake & Veg

• I&J Battercrisp Hake – 200g
• Potatoes (air-fried) – 130g (raw weight)
• Carrots + Onion – 40g each
• Olive Oil – 5g
• Splash of Vinegar (as condiment) Calories: ~620 kcal Protein: ~50g | Carbs: ~45g | Fat: ~20g | Fiber: ~5g

Daily Totals:
Calories: ~2300 kcal
Protein: ~210g | Carbs: ~147g | Fat: ~65g | Fiber: ~22g

My Exercise Routine:

Right now, I’m doing 30 minutes of heavy bag boxing and light swimming every weekday. The swimming is still new—I’m doing about 200m/day as I ease my body into it. My goal is to eventually swim 1km daily.

I know there might be more efficient ways to burn fat, but boxing and swimming are things I actually enjoy—and I think that’s the most important part for long-term consistency. I wish I liked weight training more, but I just don’t. I’d rather stick to something I can see myself doing 5 years from now.

Where I'm At:

I’ve been doing this for about 3 weeks now. It's definitely been a bit up and down.

Last night I gave in after my usual meals and grabbed some Chinese takeout—I was still super hungry even after hitting my 2300 kcal goal. That said, most days I definitely end in a calorie deficit, and I’m trying not to beat myself up over one slip.

I haven’t seen much weight loss yet, but I’m hoping that with consistency, things will start to shift soon.

Would love to hear:

• Your thoughts on my meal plan or approach
• Any advice for staying full and managing cravings
• Words of encouragement if you've been in the same boat

Thanks for reading and supporting!

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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/1miyqza/on_a_weight_loss_journey_looking_for_feedback/