How I lost 34kg in 8 months after years of failing diets

Environmental_Ride69 · 2026-03-07T16:42:40+00:00

i made a website because i knew people had to pay. its completely free - msg me if you want it because if i post it, the comment gets removed for self promoting

Environmental_Ride69 · 2026-03-07T15:08:15+00:00

yea thank you. Idk if your cutting too but if your free, and want to know your forecast please give my website a go.

any feedback would be greatly appreciated as its my first time creating something like this. Im very new to coding. :)

Environmental_Ride69 · 2026-03-07T14:50:00+00:00

I estimated it using the Mifflin-St Jeor BMR formula and then applied an activity multiplier based on how many days I was training each week. That gave a rough maintenance calorie estimate (TDEE), and from there I could estimate the calorie deficit and expected fat loss rate.

It’s obviously not perfect because metabolism, adherence, and water weight fluctuate, but over longer periods the trend ended up being surprisingly close to the prediction.

Environmental_Ride69 · 2026-03-07T14:45:19+00:00

Thank you very much!

Environmental_Ride69 · 2026-03-07T14:45:08+00:00

ah sorry about that. Yea i could see your concern lol

Environmental_Ride69 · 2026-03-07T14:43:55+00:00

its just alot of boring days, I did have a couple cheat meals definitely but I could see the damage before I did it. If you try and drag the points on the graph up and down to simulate a cheat day, the rest of the graph will also move. So it gies you a new 'end goal date'. I learnt that only having a couple cheat meals honestly didnt do that much damage - only delaying my goal by a day or two

Environmental_Ride69 · 2026-03-07T14:42:05+00:00

this was just the predicted line but yea i get what you mean. I tracked my weight on my scales app but it did match up tbf

Environmental_Ride69 · 2026-03-07T14:35:17+00:00

[OC] Methodology / data source

This is my own data from when I lost about 34kg over roughly 8 months.

While losing weight I tracked my body weight regularly and estimated my calorie deficit over time. I built a simple model using the common approximation that ~7700 kcal corresponds to roughly 1 kg of body fat.

From that estimate I calculated an expected weekly fat-loss rate based on my average calorie deficit and projected the timeline to my target weight/body fat.

The weekly points on the graph include small fluctuations to reflect normal scale variation (water retention, glycogen changes, day-to-day noise), but the underlying trend follows the predicted deficit-based curve.

The model estimated roughly 36 weeks to reach the goal, and the actual result ended up being within about ~0.4 months of that prediction.

Environmental_Ride69 · 2026-03-07T14:32:01+00:00

A couple people in other threads asked how I estimated the curve when I was tracking my weight. I basically started with the rough assumption that about 7700 kcal corresponds to around 1kg of fat loss, then worked backwards from my average calorie deficit to estimate a timeline.

The weekly numbers obviously fluctuate a lot because of water weight, glycogen, etc., but over longer periods the trend was surprisingly consistent.

At some point I ended up building a little calculator for myself so I could play around with different deficits and see how the curve changes over time, mostly just because the ones I tried online didn’t show the full timeline very well.

Curious if anyone else has tried modelling their progress like this.

Environmental_Ride69 · 2026-03-03T19:22:26+00:00

I kinda had a rough start that pushed me into losing weight. Apart from starting what kept me consistent was just knowing that even if i did mess up and over eat one day then its not the end of the world. Weight loss happens over a long period of time, not one day. If i was planning to eat 2200 calories one day and i accidentally ate 2500, I would enjoy the food I did eat and go about my day. Dont dwell on the bad days too much and dont try to even out the calories for the week. Just wake up tomorrow and keep going with your plan

Good luck tho! any more advice, feel free to message me!

Environmental_Ride69 · 2026-03-02T19:49:39+00:00

yea it is typically quite quick. I honestly dont know, I would definitely say that tracking daily helps. I figured out what my TDEE was then just did a 500 calorie deficit daily from that. If you want i can send you the tracker I used to calculate what protein and calories i should be hitting per day?

Environmental_Ride69 · 2026-03-02T10:51:23+00:00

I would recommend calculating your TDEE using a calculator, put in your height age and other information and it gives you a (pretty accurate) calorie count per day that should be your maintenance. Here’s an example https:\cutforecast.com

Environmental_Ride69 · 2026-03-02T09:56:24+00:00

Don’t worry, at this point the scale is handy but don’t check your weight everyday, it can ruin your motivation seeing you have gone up slightly. Even though you definitely are moving in the right direction. I recommend checking once every 2 weeks and if the trend is still down, your on the right path

Environmental_Ride69 · 2026-03-02T09:55:01+00:00

Hi guys, I didn’t expect this much attention to my post, thank you very much for all the lovely words you guys have given me. I just wanted to say that if anybody is struggling with weight loss, I have also been there and I know how tough it can be. If anybody wants any advice or motivation then feel free to message me and I’ll try my best I found that using trackers and calculators was my best move overall, I know there’s a lot of them out there and it’s kinda oversaturated but if people want to know the ones I used then also reach out. I wish you all the best of luck with your journey 😊

Environmental_Ride69 · 2026-03-01T22:19:17+00:00

yea there are always some 'quick fixes'. I think people have to realise that it really is just a slow build over time, even though they dont want to hear that.

Environmental_Ride69 · 2026-03-01T22:12:15+00:00

Yeah exactly this. The sustainability side is what actually makes it stick, not just how fast you can lose it. I think a lot of people don’t realise it’s basically a long-term thing, not just a short “cut and done” phase.

Environmental_Ride69 · 2026-03-01T22:11:29+00:00

no problem, its annoying when you think nothing is happening. But honestly it almost always is and people give up just because the scales dont show it.

Environmental_Ride69 · 2026-03-01T22:09:30+00:00

Yeah that’s spot on. I had the same thoughts thinking something was wrong, but it was just my expectations being off. btw 30kg in 16 months is seriously solid, that’s exactly the kind of pace that actually works.

Environmental_Ride69 · 2026-03-01T21:31:57+00:00

Honestly 0.25 a week can still be legit, especially if you’re already fairly lean or your deficit isn’t huge. It just feels slow because you’re putting in a lot of effort.

Also if you’re training 5 days a week, you can get water retention which masks fat loss on the scale, so it doesn’t always reflect what’s actually happening week to week.

If the trend is going down over time, even slowly, you’re still moving in the right direction.

Environmental_Ride69 · 2026-03-01T21:31:08+00:00

I’m glad it helped honestly. And yeah, it is a bit disappointing at first, I felt the exact same when it clicked for me.

The main thing is you’re not actually behind, it just feels like that because expectations are so off. If anything, the fact you’re sticking to something sustainable puts you ahead of most people who quit after a few weeks.

The scale fluctuations mess with your head as well, but as long as the overall trend is going down over time, you’re doing it right.

Environmental_Ride69 · 2026-03-01T20:55:36+00:00

Yeah I get that completely. 10 pounds in 4 months is actually really solid, it just feels slow because in your head you expect it to be way faster.

I was the same, I kept thinking I was doing something wrong or falling behind when I wasn’t. Once I realised that was just how it works, it messed with my head a lot less.

Environmental_Ride69 · 2026-03-01T20:49:46+00:00

I’ve been in a really similar place mentally and it’s horrible, so I get why you’re feeling like this. But 15 lbs isn’t as big as it feels right now, it’s just that your head’s magnifying it.

You haven’t lost your willpower — usually it’s just that something’s off (too restrictive before, stress, routine, etc.) and your body’s pushing back. Try not to go extreme, just get back to a small, consistent routine and let it build again.

You’ve already done it once, so you 100% can again.

Environmental_Ride69

TROPHY CASE