I'm feeling let down by my weight loss results

Weight-Loss, Diets & Keto
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UPDATE: I spoke with some trainers at the gym who claimed that getting rid of my remaining midsection fat is essentially impossible without surgery.

About two years ago, I discovered a love for fitness, mostly by jogging around my block.

After a few months of consistency, my neighbors began commenting on how much thinner and better I looked, and I really value the relationships I’ve built with them.

I eventually added weight training and some core work to my routine, nothing too intense.

My starting weight was roughly 220 pounds (100 kgs), and I’ve dropped 88 pounds, which I have successfully maintained.

I completely cut out junk food and sugary drinks.

The issue is that I feel like my hard work was for nothing. I see so many others transform from obese to ripped in less time than it took me, and it makes me wonder what I’m doing wrong.

Does anyone have advice? I’m starting to feel really discouraged.

The image on the left is from two years ago; the one on the right is from a few months back

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Everyone follows a unique path. You’re just in the middle of navigating yours.

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Losing 88 pounds is a massive achievement! If you aren’t satisfied with your physique after the weight loss, it might be time to revamp your lifting program. Don’t be so hard on yourself—you’ve accomplished something incredibly difficult.

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Dropping weight and getting “ripped” are two different goals. If you’re looking at people with high muscle definition, they are doing much more than just dieting and light lifting. That level of fitness doesn’t happen by accident.

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Fantastic progress! You’ve changed significantly. Those trainers were likely talking about loose skin rather than fat when they mentioned surgery. It took you two years to get here, and you’ve seen results. As long as your habits are sustainable, you’ve succeeded where many others would have quit. Even compared to those with faster results, it’s hard to judge because they might be using extreme methods that don’t teach long-term lifestyle changes, which is why many people eventually regain the weight.

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Your transformation is very clear in your photos! You’ve done a great job, and it’s wonderful that you enjoy being active now.

If your aim is to look “shredded,” I want to tell you that it’s achievable for most people in your position. However, it requires a full-time commitment and much more intensity than standard weight loss.

My partner is a dedicated lifter with significant muscle, but most of the time he doesn’t look like he has a six-pack. To make that visible, he has to drop his body fat below 12%, which is so grueling he only does it for short windows.

Here is what it takes (based on watching him train and cook):

Daily cardio: At his peak, he does 15 minutes of HIIT twice a day, plus 15,000 steps.

Building muscle: You need at least 1g of protein per pound of body weight. Since the body only processes about 35g at once, you’ll be eating many small meals. You’ll also need to use “progressive overload” in the gym. Your sessions will be exhausting—you’ll be pushing yourself to the point of failure daily.

Cutting fat: You can build muscle in a slight calorie deficit, but most people use bulk and cut cycles. You’ll eat a surplus to gain muscle, then cut for about 8 weeks with more cardio and very low fat. You’ll have to track every macro and spend hours meal planning.

Recovery: Beyond the hours of exercise, you need perfect sleep, hydration, and time for stretching or massage to keep your body functioning.

This is just one method, and others exist, but the main point is that it takes massive effort in both the gym and the kitchen. Those internet transformations often hide the reality of what went into the results. If you’re ready for that, good luck!

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You’re doing a great job—don’t lose hope! I believe the next step to feeling better about your look is to put on as much muscle as possible. If you develop your chest, back, and traps, your proportions will look much better to you.

Think of a shirt on a hanger. If you lower the hanger so the shirt bunches on the floor, it looks messy—that’s what’s happening with your skin/fat. But if you widen the top of that hanger (your shoulders and chest), the fabric hangs straighter and hides the midsection.

Eat enough protein, follow a real strength program (even at home), and you’ll be shocked by the transition.

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That trainer doesn’t know what they’re talking about. You could easily drop more weight; you might have some loose skin, but there is definitely still fat there.

Don’t let the slow pace get you down. It’s frustrating, but it’s better than being overweight. Too many people use crash diets and fail; sustainable change is key.

I looked like your ‘after’ photo about half a year ago and have since lost another 20 lbs. I still have 10 more to go before I start bulking.

You can definitely keep leaning out. Those last 15-30 pounds are tough because hunger increases when you get below 20% body fat, but it’s absolutely possible.

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Fat storage is different for everyone, and no two bodies change the same way. You have made incredible progress. Some spots are just stubborn and take more time to disappear.

I’m in a similar situation, so I understand. It’s hard to lose 70+ lbs and still see a stomach. I try to focus on other wins, like my improved physical and mental health.

We can do this. Let’s keep going!

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It seems like you’re missing some fundamentals of body recomposition. I recommend joining this Discord server to ask questions; they are very helpful.

Once your diet is set, you need to train hard—that’s the only way to get shredded.

Never compare yourself to transformation videos online. You don’t know what they did to get those results (some use steroids that cause long-term damage just for a quick fix).

Stay focused on the healthy route and keep working!

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I just wanted to say I have a very similar body type. I still have some midsection fat and my torso doesn’t naturally V-taper. Heavy strength training is your best friend here. I’ve focused on my shoulders and chest so that my waist looks smaller by comparison. If you eat at your maintenance calories while lifting, your body can burn the remaining fat for energy while building muscle, which helps flatten the stomach over time. Alternatively, you can bulk to build muscle faster, then cut back down to look leaner.

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Losing 88 lbs is a massive feat; it definitely wasn’t in vain! You must feel the difference in your daily life. You’ve likely added years to your life and avoided future health problems.

To me, it looks like you could still lose more fat if that’s your goal. No fat is immune to a calorie deficit. Those trainers were probably thinking of loose skin, which does require surgery to remove. However, your current look seems more like remaining body fat than just skin.

If you stick with strength training and a deficit, you’ll keep seeing improvements. Remember that the ‘obese to ripped’ transformations you see online are the top 1% of examples. Use them for motivation, but don’t let them set your expectations.

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I totally get it. I’ve been taking the slow route for 3 years and still have about 45 lbs to lose. It’ll probably take another year.

Sometimes I feel down knowing that even at my goal weight, I won’t look like someone who was never heavy without surgery for the skin and marks. I look much better in clothes, but I’ll never be perfect without them.

But more importantly: I feel incredible compared to when I was 50% heavier. I don’t mind hills anymore and I actually like working out. I can go on adventures now. I didn’t have that before. It would be great to have no loose skin, but my quality of life is so much higher now.

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It wasn’t for nothing. You’ve added years to your life! You’ve successfully overhauled your habits and lost a huge amount of fat.