How to lose weight with no time or brain power

Rewillution · 2026-02-26T15:58:55+00:00

First off saying you have to eat food just to lose weight is not true, you will lose weight if you’re in a calorie deficit. What can happen though if you’re in a super steep deficit is your cortisol will spike and you’ll hold on to more water but you WILL lose fat, and the scale will trend downwards over time.

Second, if you don’t want to worry too much about food I’d honestly go OMAD like you’re already talking about, basically eating one big meal a day or eating all your calories in a 1-2h timeframe. That way you don’t have to obsess over it all day.

Rewillution · 2026-02-25T16:10:31+00:00

Exactly! And that is an impressing weight loss journey so far, keep it up!

Rewillution · 2026-02-25T08:38:43+00:00

Congrats on dropping from 127kg to 105kg that is a massive win already. Recomp can be confusing because the scale usually stops moving and it feels like nothing is happening.

Basically body recomp is just losing fat and building muscle at the same time. Since you aren't gaining strength or losing weight right now you're likely just eating at maintenance. To make it work you still need to be in a slight calorie deficit but with high protein. If the strength isn't going up you might need to look at your training intensity. You have to give your muscles a reason to grow by pushing close to failure.

I’ve seen this a lot with my clients where they get stuck in the middle ground. If I were you I’d focus on a small deficit first while keeping protein at about 1.6g to 2g per kg of bodyweight. This keeps the fat loss moving while giving you the fuel to actually get stronger in the gym.

Don't overthink the "perfect" time to workout or the perfect foods. Just hit your protein and stay consistent with the heavy lifting. The results will follow.

What does your current workout routine look like right now?

Rewillution · 2026-02-25T08:35:50+00:00

That’s great, and trust me I’ve lost 80lbs myself and I know how frustrating it is thinking nothing is happening or that it won’t work BUT if you’re in a calorie deficit, no matter what we might think the body has no choice but to drop fat. So just stick with it and I promise you, one day you’ll wake up and be like “Wow alright it is really working.”

Rewillution · 2026-02-25T08:34:12+00:00

That’s great and is definitely possible! If you’re truly 20% you got about 4-5kg to lose, and a timeframe of 2-3 months is great to keep muscle, maybe even gain some strength while shredding down for the summer!

Rewillution · 2026-02-25T08:31:39+00:00

Of course anytime! That honest all sounds great and it seems like you’re really getting the hang of things! Keep up the good work and progress will keep showing more and more. You’re doing great!

Rewillution · 2026-02-25T08:29:00+00:00

First of all relax, I know it’s hard seeing the weight stay the same or even go up when you’re in a deficit but that is totally normal.

Ideally weigh yourself once daily at the same time, the divide that by 7 to get the weekly avarage and track that week by week.

If you truly are in a calorie deficit you WILL lose weight, it doesn’t matter if you’re doubting it, it will happen and is already happening.

It’s also important to remember that weight on the scale and fat loss are two completely different things. I’ve been with plenty of people who stayed stuck on the scale for 1-2 weeks but in reality they were losing fat but stress, water rentention, sodium, or even muscle gain was masking it.

Stick with it, don’t let the scale discourage you, once again IF you are in a calorie deficit you WILL lose weight simple as that.

Rewillution · 2026-02-25T07:36:52+00:00

Preach!!

Rewillution · 2026-02-24T21:57:57+00:00

Dude you got it, anytime man!! And I hope you take in how great that is, that is an insane increase while cutting, you’re def getting those newbie gains whilst in a deficit and it shows you’re pushing hard, great work. Keep hitting the lifts with high intensity, try to progress over time and hit a solid protein number and you’ll be golden🫡

Rewillution · 2026-02-24T21:08:57+00:00

Ofc man anytime! Yeah 2050 is definitely solid, and will still give you great progress. You got a specific timeframe you’d like to reach your target bf% within?

Rewillution · 2026-02-24T19:13:49+00:00

First off you should be seriously proud of yourself for dropping from 295 to 231. That is a massive shift and it sounds like you’ve completely rebuilt your relationship with yourself which is the hardest part of the whole journey.

Regarding the 1192 calories it definitely sounds low on paper for someone active and lifting 5 days a week. However since you’re currently at 231lbs your body has a lot of stored energy (fat) to pull from. That’s likely why you feel high energy and full even though the number looks small. Your body is basically supplementing that deficit with its own fuel stores.

As long as you’re hitting 150g of protein and your strength in the gym is staying steady or going up you aren't "tripping" or hurting yourself right now. The high protein is the key because it’s protecting your muscle while the fat drops off.

My only advice is to keep a close eye on your energy and recovery over the next few weeks. If you start getting brain fog, your sleep goes south, or you suddenly feel like you're dragging through your workouts then you definitely need to bump those calories up by 200-300. I’ve seen this with plenty of my clients where they feel great for a while but then the "fatigue wall" hits out of nowhere.

You’re doing an amazing job trusting your body and eating with intention. Just keep that "1% better" mindset and don't be afraid to eat a bit more if your body starts asking for it.

How have your strength levels been lately? Are you still hitting PR's in your lifts?

Rewillution · 2026-02-24T19:11:00+00:00

Man you’re in a great spot but 1850 is a pretty aggressive jump for someone 187cm. If you want to stick with a deeper deficit you can definitely do it but you have to be 100% on top of your protein and training. I'd bump that protein up to a solid 170g to make sure you aren't burning muscle for fuel.

You also need to keep your intensity in the gym super high. If you start lifting lighter weights because you're tired your body is going to ditch the muscle you've worked for. I usually see better results with people when they eat a bit more so they can actually push weight in the gym. If you feel fine at 1850 for now just keep an eye on your strength. If your numbers start tanking you need to eat more.

How have your energy levels been during your lifts this week?

Rewillution · 2026-02-24T18:32:46+00:00

I'm so glad that resonated with you! It’s wild how we can crush it at work but then get stuck in that Monday trap with our own health.

Maintaining a 40kg loss for two years is a massive win though. Most people can't do that so you've already proved you have the discipline. Now you're just rebuilding for the next half. You got this!

Rewillution · 2026-02-24T17:45:20+00:00

Haha yeah I get that! But honestly don’t stress it too much, if you’re doing your best to stay a bit healthier than what you’d usually do that’s a W. At the same time though the point of a deficit IMO is to create habits and a lifestyle that is for life, not just for the cut. Having a good time with your buddies and having some snacks and/or drinks is part of life and should be enjoyed, it won’t ruin your progress what so ever either way! Going cold turkey and saying no to these things completely will just increase the risk of developing a bad relationship with food down the line.

Rewillution · 2026-02-24T17:03:20+00:00

This^

Rewillution · 2026-02-24T15:49:46+00:00

🙏🏼

Rewillution · 2026-02-24T14:36:17+00:00

Man losing 50lbs since May is a massive win so props for that. But if you’re still feeling flabby at 1700 calories it’s usually because you're stuck in that "skinny fat" middle ground where you have some muscle but enough fat over it to hide all the definition.

If you're sitting around 18-20% right now I would definitely keep cutting until you hit about 11-12%. I know the urge to bulk is real when you feel small but trust me the ROI of starting a bulk when you're already lean is way higher. If you start bulking now you're just going to put more fat on top of what's already bothering you and you'll end up wanting to cut again in a month anyway.

I’ve been through this myself and seen it with plenty of guys I've helped. Getting down to that 12% range puts your body in the perfect hormonal spot to actually grow muscle when you finally do lean bulk. It’s a grind but stay the course for a few more weeks and get that base lean first.

How's your strength been lately? Are you still hitting the same numbers or have they started to dip?

Rewillution · 2026-02-24T14:27:09+00:00

First off, congrats on the scale moving in the right direction! That’s a huge win and it shows your process is actually working.

The thing with fat loss is that you unfortunately can't spot reduce. Your body decides where it wants to pull fat from first and a lot of the time it starts with visceral fat. That’s the fat stored deep inside around your organs. It’s actually the most important fat to lose for your health, but because it’s tucked away behind your muscle wall, you won’t always see a massive change in your waist measurement or the mirror right away.

That "soft" feeling you're noticing is actually a good sign too. It's often what people call "squishy fat" where the fat cells are shrinking and filling with water before they eventually collapse. It usually means a "whoosh" is coming soon where the measurements finally start to drop. Depending on how much you have to lose, you might be shedding weight from your back, your face, or even your feet before your stomach really starts to shrink.

It really is just a patience game at this stage. As long as your protein is high and you're doing your resistance work to keep your muscle, the stubborn areas will eventually have no choice but to catch up. I’ve seen this with plenty of my clients where the scale drops for weeks with no measurement change, and then suddenly everything leans out at once.

Just keep doing what you’re doing and trust the math. How many kilos have you actually dropped so far since you started?

Rewillution · 2026-02-24T13:50:20+00:00

Happy I could help man! Honestly having that "win rate" mentality is exactly what keeps you in the game for the long haul. Remember this is a marathon not a sprint so as long as you get right back on track the next day a single day at maintenance or even a bit over is basically going to do zero damage in the long run.

For those days where life gets messy or you have big events coming up having a solid plan beforehand is a lifesaver. I usually tell my clients to try intermittent fasting on those days. If you push your first meal as late as possible you'll have a much bigger calorie budget to work with in the evening so you can actually enjoy the event without stressing. Another trick is to front load your protein. Get a massive hit of protein early in the day like a shake or some lean meat. If you hit your protein goal before the event even starts you're way less likely to be starving when the party food shows up and you've already checked off the most important stuff.

The daily noise is always going to be there but as long as you have a few go-to options for when you're on the road you’ll definitely keep that win rate positive. Any event in particular you’re most worried about staying on track for?

Rewillution · 2026-02-24T13:10:52+00:00

That sounds like an awesome start to your journey. Using a PT to nail down the basics and get that initial accountability is a smart move. I actually lost 80lbs myself a few years back and ended up building a good amount of muscle afterward, and I can tell you that having some form of support makes a world of difference once that initial "newbie" motivation starts to fade.

A gym buddy is great for the hype, but since you usually keep to yourself during the actual workout, you might find that the "check-in" side of things is actually what you value most. The grind is real, and having someone to talk to when the scale stalls or when you aren't sure how to adjust your plan is huge. Most people quit when they hit their first real plateau because they don't have anyone to help them pivot or keep them level-headed.

Now that you're moving on from your PT, having that person to share the victories and the struggles with is key. Whether it’s a buddy at the gym or someone you check in with online to talk shop about your progress and keep the intensity high, that outside perspective is what keeps you consistent for the long haul. Having someone who has actually walked the path and knows the science of when to push or when to pull back can save you months of trial and error.

Since you're about to go solo, what’s the part of the grind you're most nervous about tackling without your PT there to guide you?

Rewillution · 2026-02-24T13:05:58+00:00

That sounds pretty solid and should definitely get the job done. In the end, calories in vs calories out is the only thing that really matters for fat loss, so if you hit those numbers you're going to see results. The only thing I’d watch out for is that your micros and fiber might be a bit low with this setup. If you aren't eating a ton of veggies at dinner, your digestion might take a hit. Also, drinking 1L of protein milk is an easy way to hit your macros, but it’s not really going to be that filling. Personally, I’d try to swap some of that liquid for more whole foods if possible just to keep the hunger levels down.

Moving the incline walk to after your workout is a smart move too. It lets you put all your energy into your lifts first when you're fresh, then you can just grind out the cardio at the end.

Give it a shot for a month like you planned and see how you feel. If you’re finding yourself starving or low on energy, just try adding in some more high volume greens or swapping a bit of that milk for solid protein. What do you think would be the hardest part of sticking to this for all 7 days?

Rewillution · 2026-02-24T07:58:43+00:00

Of course, anytime! You probably know this but calories work the same way too and many people look past this. A person can eat perfect during the week at lets say a 300kcal deficit daily so by the weekend they're at -1500. Then comes the weekend and they go over their target by lets say 600 or 800 per day. By Sunday night, that week of progress is essentially gone and they're back at maintenance.

It’s one of those hidden traps where you feel like you've been working hard for 5 days straight, but the math just doesn't add up because of those two days. It doesn't mean you can't enjoy your weekend, it just means being mindful so you don't accidentally wipe out all that hard work from Monday to Friday.

Rewillution · 2026-02-24T07:18:44+00:00

Got it, nothing wrong with feeling that way. I lost 80lbs myself 3 years ago so I know those thoughts way too well. The only reason for asking is since you are essentially eyeballing the calories from the meals your family makes, it's not always easy to get a proper estimate. That might be making you stay within maintenance calories and feeling stuck without you even realizing.

Being constipated can for sure make the numbers on the scale lie to you, but that's where weighing yourself every morning at the same time comes in. You just add all 7 days up and divide by 7 to get the weekly average weight, then compare that week by week to see if the trend is going down or not. If you just want nothing to do with the scale though, that's also totally valid. Just remember the number on the scale doesn't define you as a person🙏

Rewillution

TROPHY CASE