嗯……先介绍一下我的背景：我今年42岁，男性，身高1米88，体重168公斤。如果我服用替拉帕肽一年，我大概能减掉多少体重？目前我的工作性质比较久坐，是办公室工作，但我其实很喜欢运动，所以运动方面应该没问题。我正在制定一个切实可行的饮食计划，希望能坚持下去。我以前最大的问题是运动量太大，尤其是有氧运动，结果难以坚持，最后就放弃了。请帮帮我！
替泽帕肽的可能性？？？？？
- Thread starter therealdlg
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如果你能找到一套合适的饮食和运动计划并坚持下去，我想你应该能减掉不少体重。我的情况和你差不多，41岁，身高1米93，体重刚开始的时候大概150公斤。我最近一个半月一直在逐步增加运动量。我吃得更健康，也做一些强度较小的运动，这样不会让身体负担过重。我已经减掉了9公斤。每个人的情况可能不一样。
therealdlg said:
已有公开的试验数据，列出了不同时间段的平均值。
假设目标是大幅减重，而我的体重是370磅（约168公斤），我会考虑使用Reta减肥法。
就体重而言，每周减重1%是一个可以长期坚持的目标，我按这个速度已经坚持了快半年了。最初几周的减重很可能主要是水分流失。
至于饮食方面，我完全不需要节食。多摄入蛋白质，确保碳水化合物和脂肪的摄入，并尽可能享受生活。
I started tirzepatide in December 2024 at 335lbs (I'm 6'4") and by December 2025 I weighed about 244, so 91lbs or 27% less than my starting weight.
Your starting weight is higher than I was, but if you take the 370lbs and multiply by 27%, you could easily lose about 100lbs in a year on tirzepatide.
BUT, I 100% agree with @woundcarping when he says to consider reta. If I had access to retatrutide in December 2024, I would have definitely done that rather than tirzepatide, and I love tirzepatide.
Your starting weight is higher than I was, but if you take the 370lbs and multiply by 27%, you could easily lose about 100lbs in a year on tirzepatide.
BUT, I 100% agree with @woundcarping when he says to consider reta. If I had access to retatrutide in December 2024, I would have definitely done that rather than tirzepatide, and I love tirzepatide.
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Tirz makes eating better and less not a struggle, when you aren’t thinking about all the delicious food you could be eating, you make better choices. I found sticking with a few go to foods helped. Make 30 turkey meatballs and eat them through the week with some vegetable zoodles and bell peppers, I used marinara sauce premade. Just bare Chicken breasts straight from the freezer to the air fryer and a bowl of spinach blend with strawberries, and I found a low calorie dressing, Ken’s light northern.
Find things you like that are worth the effort and time to make them, to you, and stick with it. Those were some of mine. I switched up the fruits and salads, also getting Taylor farms salad kits. A baguette instead of sliced bread or French bread, things like that, and eat on a rotation. Easier to pick from 4 meals than try to decide what you want to eat every day.
Find things you like that are worth the effort and time to make them, to you, and stick with it. Those were some of mine. I switched up the fruits and salads, also getting Taylor farms salad kits. A baguette instead of sliced bread or French bread, things like that, and eat on a rotation. Easier to pick from 4 meals than try to decide what you want to eat every day.
^^^This. I am not even remotely in your ball park size wise, but I have found that I can pretty much eat what I want. My tastes have changed for one thing, and the idea of greasy, or deep-fried food is no longer appealing. And no matter what I eat, I find I want a lot less. It took me a while to realize that making my plate like it was before was a recipe for wasting half a plate of food. So now I try to remember to make my portions in line with what I am likely to eat, not what I used to be able to eat. I get full fairly quickly and if I push myself beyond that because my taste buds are having a good time, I know I will pay later because that extra food will sit there like a ton of bricks and move out very slowly. So, the benefits are not just a reduction in food noise. There is also a re-arrangement of tastes and habits that go with this. My previous favorites no longer appeal like they used to. Except steak. I still love steak but can only eat a small one. And I only eat a few of the fries.woundcarping said:
F68. Started GLP1s on June 6, 2025. So in one year: starting weight 393 pounds. Today, weight is 323 pounds. So for me: female, hormone issues, 68 years old, AFib, Gout, CKD, Venous Insufficiency, degenerative spine, losing 70 pounds in one year on mostly Tirzepatide without a single bit of calorie-counting or increased exercise is a miracle. So, a 17.8% Loss for me in one year . And trust me, the loss was the furthest thing from linear. (see image)
For YOU, as a man without these issues, I would expect you to lose at least 100 pounds over a year.
For YOU, as a man without these issues, I would expect you to lose at least 100 pounds over a year.
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Well gosh, if we're posting charts, mine had Tirz for the first ~month before switching to Reta since I thought it better fit my goals.
I've averaged .35lb/day lost according to this linear regression.
W/W%
I've averaged .35lb/day lost according to this linear regression.
W/W%
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woundcarping said:
Great work! This illustrates well the difference between tirzepatide and retatrutide.... Your weight loss line is like a black diamond run at a ski resort, while my line is like the bunny trail at the same resort.
The best exercise program is always the one you will do and stick to.
The best I've been able to do so far is think about it and walk a little. I mean I typically get in 5000 steps a day even if I don't leave the house.
I bought a VR headset and I got it all setup and ready to go. It looks nice sitting there on it's fancy stand with all the lights.
Getting sedentary and getting out of it is difficult for sure, I'm a living testament to it. I'm not a gym person, don't have room for a weight bench in my garage because I'm too lazy to clean it up to make room. I want to buy one of those Tonal machines to go on the wall, I'd probably use it because I like tech stuff. But more likely I will procrastinate because it's easier to sit here at my desk and watch Youtube vids about things I want to/should do. Just one more peptide...
The best I've been able to do so far is think about it and walk a little. I mean I typically get in 5000 steps a day even if I don't leave the house.
I bought a VR headset and I got it all setup and ready to go. It looks nice sitting there on it's fancy stand with all the lights.
Getting sedentary and getting out of it is difficult for sure, I'm a living testament to it. I'm not a gym person, don't have room for a weight bench in my garage because I'm too lazy to clean it up to make room. I want to buy one of those Tonal machines to go on the wall, I'd probably use it because I like tech stuff. But more likely I will procrastinate because it's easier to sit here at my desk and watch Youtube vids about things I want to/should do. Just one more peptide...
6’4”, 54 y/o male, starting weight 350, current weight 220, goal weight 190. I started on Tirz in July 2024.Two months on Tirz then switched to Reta. I got down to 225 in about a year. No diet, no exercise just took the shots… Stalled at 225. Reta became less effective with appetite suppression shortly after a years time. Added Carg about 9 months ago and have been maintaining 225-220. Current stack: 12mg Reta every 7 days. 2.25mg Carg split dosed.
Grogu said:
I like snow bunnies…..
You've read it here. It must be felt to be believed. I started at 330lbs. down to 270 in a year. I don't nor didn't work out. My daily chores are physical enough. It truly trains you on portion control.therealdlg said:
Like most everyone else here I don't have to worry about my diet. I just eat what I can and pray that it is enough to meet my needs. Assuming you're a normal responder somewhere in the middle portion of the bell curve you should expect to lose 15-30% of your body weight. Exercise is important but you should prioritize 8,000 steps a day before lifting as you're not likely to build muscle while you're in a deep deficit. You should still lift if you want to and love it but it should be secondary.
Good luck on your quest.
I only started GLPs after losing most of the weight from 145kg to 75kg, but have found they make keeping the weight off much easier, and of course every previous weight loss attempt had ended with me regaining the weight but 3 1/2 years later this time still normal BMI.
I think this is where GLP drugs shine, maintenance, as making a mammoth effort with diet and exercise to lose weight is hard but not as hard as keeping it off it. But losing it with GLP drugs and then staying on them basically keeps the weight off long term, not even surgery is that good in terms of long term maintenance, although it can cause even larger weight losses. The fact that keeping the weight of long term is actually realistic is a good motivator, especially if you have previously lost weight and regained it.
There really is a lot of individual variation in responses to GLP drugs, a small percentage maybe 5-10% do not lose much weight, and some lose lots even on tiny doses, and some get intolerable side effects. You really just have to start and slowly build up doses to find out how well they work for you, and hope for the best. For the vast majority these drugs are a game changer for obesity.
On average tirz causes 25ish% weight loss in a year or so and reta 29%, so reta is a bit more effective, but probably has slightly higher rates of side effects. Given you want to lose a lot of weight, reta might be the better choice, but tirz is fairly close behind in effectiveness.
I can relate to the exercise issue. Intense exercise can be profoundly aversive to someone who is unfit, basically making you feel so horrible it becomes very difficult to force yourself to keep doing it. The most effective way to start and keep going is to make it easy not hard. When I was still overweight and profoundly unfit, I just decided I had to go for a 5 minute walk every day, basically making it so easy there was no reason to avoid doing it, and almost no chance of it making me feel exhausted or ill afterwards, and I gradually built up the time over several months and turned it into a habit and eventually got to 3 hours or so a day after several months and quite a few kilos lighter which helped a lot, without the kind of aversive post exercise fatigue that I had typically had when attempting exercise. It does not matter what exercise it is , but the general concept is to lower the barrier to doing it so low that it is super easy to do and you are less likely to avoid it and have a decent chance of turning it into a long term habit. But you have to do that minimal bit every day or a certain number of times per week. I did not even try to start walking until I got to 115kg as even then my feet hurt like hell just from walking 5 minutes, sometimes it is reasonable to wait before starting up exercise if severely obese.
Eating a good diet on GLP drugs is a good idea, but they work anyway even if you don't just by making you less hungry so you eat less, they probably work better if they are not fighting against a high fat high sugar diet, but they tend to encourage you to improve diet quality anyway. Eating at least 1.5grams per kilogram of body weight of protein is a good idea to minimise loss of muscle mass while losing weight. And high protein intake is more filling per calorie than any other food which helps with hunger and weight loss.
I only started GLPs after losing most of the weight from 145kg to 75kg, but have found they make keeping the weight off much easier, and of course every previous weight loss attempt had ended with me regaining the weight but 3 1/2 years later this time still normal BMI.
I think this is where GLP drugs shine, maintenance, as making a mammoth effort with diet and exercise to lose weight is hard but not as hard as keeping it off it. But losing it with GLP drugs and then staying on them basically keeps the weight off long term, not even surgery is that good in terms of long term maintenance, although it can cause even larger weight losses. The fact that keeping the weight of long term is actually realistic is a good motivator, especially if you have previously lost weight and regained it.
There really is a lot of individual variation in responses to GLP drugs, a small percentage maybe 5-10% do not lose much weight, and some lose lots even on tiny doses, and some get intolerable side effects. You really just have to start and slowly build up doses to find out how well they work for you, and hope for the best. For the vast majority these drugs are a game changer for obesity.
On average tirz causes 25ish% weight loss in a year or so and reta 29%, so reta is a bit more effective, but probably has slightly higher rates of side effects. Given you want to lose a lot of weight, reta might be the better choice, but tirz is fairly close behind in effectiveness.
I can relate to the exercise issue. Intense exercise can be profoundly aversive to someone who is unfit, basically making you feel so horrible it becomes very difficult to force yourself to keep doing it. The most effective way to start and keep going is to make it easy not hard. When I was still overweight and profoundly unfit, I just decided I had to go for a 5 minute walk every day, basically making it so easy there was no reason to avoid doing it, and almost no chance of it making me feel exhausted or ill afterwards, and I gradually built up the time over several months and turned it into a habit and eventually got to 3 hours or so a day after several months and quite a few kilos lighter which helped a lot, without the kind of aversive post exercise fatigue that I had typically had when attempting exercise. It does not matter what exercise it is , but the general concept is to lower the barrier to doing it so low that it is super easy to do and you are less likely to avoid it and have a decent chance of turning it into a long term habit. But you have to do that minimal bit every day or a certain number of times per week. I did not even try to start walking until I got to 115kg as even then my feet hurt like hell just from walking 5 minutes, sometimes it is reasonable to wait before starting up exercise if severely obese.
Eating a good diet on GLP drugs is a good idea, but they work anyway even if you don't just by making you less hungry so you eat less, they probably work better if they are not fighting against a high fat high sugar diet, but they tend to encourage you to improve diet quality anyway. Eating at least 1.5grams per kilogram of body weight of protein is a good idea to minimise loss of muscle mass while losing weight. And high protein intake is more filling per calorie than any other food which helps with hunger and weight loss.
bbbilly said:
Congrats on your 134lb weight loss. That's freaking awesome.
I'm a bit older than you, but I'm also 6'4" and started a little heavier at 335lbs, with the goal of 205, but I see you're in the low 190s and I'm at 216 as of this morning, I'm starting to wonder if 205 is going to be enough. How did you feel/look at the low 200s. Was it not enough given your frame?
Such inspiring stories! I guess my worry is the difference in appetite suppression between Tirzepatide and Reta...Ive heard its not that powerful with reta..Is that true?
Lay off SOS. SOS= Salt, oil and sugar. Avoid processed junk food. Eat protein. Try and get 150 to 200 grams of protein daily. Just count protein. Also. Try and fast. Fast atleast 12-14 hours daily. Work up to 16 hours. Also it sounds like the gym isn’t a problem. 4 hours a week on weights. 2 hours upper body and 2 hours on the lower body. Get your steps in. Try atleast 3 times a week. Work up to 5 days. Get 2-4K steps in the beginning work up to 10k steps daily as you can. If you do all these things and take Tirzep you will be much healthier in a few months. I guarantee it.
Bill
Bill
therealdlg said:
Totally understand the concern, but retatrutide is just an overall more effective medication than tirzepatide for most people, and if you can tolerate it, you'll likely see better results on reta than tirz despite the claim about less appetite suppression. I've never taken reta on its own, but that's a commonly reported difference.
Reports suggest that the appetite suppression feels subtler than tirzepatide, but it doesn't seem to hurt weight loss at all. Reta works across three receptors (GLP-1, GIP, and glucagon) in a way that produces superior outcomes to tirzepatide. It's doing more metabolic work beyond just blunting appetite. Most people describe it as just naturally eating less, without that hard "I forgot food exists" off-switch that tirzepatide can produce. Different mechanism, better result.
ETA: When I was starting, the choice was sema or tirz. Just like tirz is superior to sema, it's the same for reta and tirz. The only drawback I can see of starting reta first is if the increased resting heart rate thing is an issue for you.
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