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It sounds like you're really putting in the effort, and that's great. One thing that can really help with fat loss is adjusting your calorie intake while keeping your workouts going strong. Sometimes "normal home food" can be higher in calories than we think, even if it seems healthy. I found it helpful to break down meals and see how they fit with my goals. If you want more structured help, you might find a tool like [weight loss nutritionist](https://chatgpt.com/g/g-69d902da41448191b094b5dc57ec331b-weight-loss-nutritionist) useful. It gives personalized meal plans and adjusts them as you lose weight. It helped me get past similar stuck points.

your schedule sounds brutal and honestly you are already moving a lot between riding and surgery floor work. adding more exercise is probably not the fix here - food and sleep are. when i had unpredictable shifts what worked was stop trying to meal prep full meals. instead i kept a short list of 3-4 "assemble in 5 min" combos i could build from stuff that lives in the fridge or a cooler bag (greek yogurt + fruit, rotisserie chicken + microwave rice + salsa, deli turkey wraps, etc). low decision cost is the whole point when you are fried. also at 50 days back and stuck at start weight, i would look hard at calories on the on-call days. stress + short sleep quietly bumps snacking and portion size a lot, noom's psychology stuff is good but it doesn't catch that on its own. i sometimes dump my day into a gpt and let it estimate calories and suggest a swap for tomorrow based on what i actually have access to - way less friction than logging. this [weight loss nutritionist](https://chatgpt.com/g/g-69d902da41448191b094b5dc57ec331b-weight-loss-nutritionist) one is decent for that kind of messy real life input.

It sounds really tough right now, and I get it. Every body responds differently after pregnancy, and seeing others bounce back quickly can be hard. When I was trying to lose weight, it took me a while to understand that my body had its own timeline. Especially after having a baby, there are so many factors at play, not just calories and exercise. One thing that helped me a lot was using prompts or tools to get back on track with diet and meal planning, as that was where I could exert some control while my body adjusted. If you're looking for some structure around meal planning or calorie targeting, there's a [weight loss nutritionist tool](https://chatgpt.com/g/g-69d902da41448191b094b5dc57ec331b-weight-loss-nutritionist) that can give personalized advice and adapt as your needs change. It's been helpful for others in figuring out a steady routine. Good luck, and give yourself grace!

1200 is way too low for a 5'8 232 lb guy who walks 20k steps. that is why you keep "failing" - your body is screaming and you binge. your maintenance is probably around 2800-3200 with that activity. eating 1800-2000 would still give you a big deficit and you could actually stick to it. also 32 lbs by october is doable but not if you crash. aim for 1.5 lb a week, protein around 180g, and stop trying to be perfect. if it helps, I used a [nutrition coach gpt](https://chatgpt.com/g/g-69d902da41448191b094b5dc57ec331b-weight-loss-nutritionist) to set my calories and build simple meals around what I actually eat. made the sticking part way easier than willpower.

at 18 and 73kg you actually have more room than you think. muscle loss on a cut is mostly driven by two things: too aggressive deficit and not enough resistance training. protein helps but you don't need the 2g/kg gym bro number to keep muscle, around 1.2-1.6g/kg is fine, and you can hit that on a grain diet with eggs, milk/curd, lentils/dal, chickpeas, soy chunks, peanuts. these are cheap in most countries. keep the deficit small, like 300-400 kcal under maintenance, and lift 3x a week with progressive overload (pushups, pullups, squats work if no gym). fast loss is what eats muscle, not slow loss. if you want help mapping cheap high-protein meals around what your family already cooks, this [weight loss nutritionist gpt](https://chatgpt.com/g/g-69d902da41448191b094b5dc57ec331b-weight-loss-nutritionist) is decent for that, you tell it your budget and what's in the kitchen and it works with it.

the tea and biscuit thing, don't cut it. that kind of ritual is exactly what keeps people sane. i just swapped to a lower cal biscuit i actually liked (rich tea or a malted milk) and kept the two a day. nothing dramatic. the change that helped me most was front-loading protein at breakfast. eggs or greek yogurt in the morning made me way less snacky in the afternoon, so i naturally ate less without thinking about it. also weighing stuff for like 2 weeks was eye opening. not forever, just long enough to see what a portion actually looks like. cereal and oil were the two i was way off on.

hair shedding on tirz is mostly the rapid weight loss piece, not the drug itself. the people who seem to shed less are the ones who lose slower and actually eat enough protein consistently, not just hit the number once in a while. few things that helped me and others i've seen: - don't push the highest dose fast, titrate slow - aim for around 0.8-1g protein per lb of goal weight, spread across the day - don't drop calories too aggressive, a 500 deficit is plenty - get ferritin and vit D checked before starting, low ferritin makes shedding way worse biotin and collagen honestly do very little if the real issue is calorie/protein deficit or low iron. if you go slow it usually stays manageable.

30 lbs in a year on Wegovy is not a failure, especially with another med working against you the whole time. Slow loss is still loss, and it usually sticks better than fast loss. one thing that helped me during a long stall was actually tracking protein and fiber for a couple weeks, not just calories. GLP-1s kill appetite so much that i was way under protein without knowing, and that stalled things more than i expected. once you are fully off the other med, give it a few weeks before judging the pace again. your appetite signals will shift again and you might need to re-check your intake.