Weight / Fat loss

The being hungry part really sucks.

I find chewing gum and coffee help :)

(of course there's a limit to the amount of normal coffee one can take... ;)

I can't remember anyone mentioning the use of water to suppress appetite. It seems a male adult should consume between 3.5 and 4 litres per day. I am aware of two people who drink water before food to suppress their hunger. Both people have lost significant weight in a relatively short period of time.

Fell off my bike and lost any real world usage of my arms for exercise 2.5 weeks ago so have lost the 3x 22 mile daily commutes I was doing each week and had to skip my training walks for my upcoming event the last 2 weekends so weight loss has been solidly reliant on calorie control and running a deficit from my BMR.

26 apr 17 - 123.8 kg
03 may 17 - 122.5 kg
10 may 17 - 118.8 kg
17 may 17 - 117.9 kg
24 may 17 - 115.5 kg
31 may 17 - 114.5 kg
07 june 17 - 113 kg
14 june 17 - 112.2 kg
21 june 17 - 110.4 kg
28 june 17 - 109.5 kg

considering i couldn't leave the house or cook for myself for 5 days after the crash and subsisted on takeaways in the evening i think i did ok. bit miffed i'm not closer to 100kg by now though as when I was able to exercise I was powering my way through so feels like a bit of a crawl now and was hoping that wouldn't happen until I hit <100kg and planned on slowing things down and not running such a high deficit to help fuel more training.

13 KG in 2 months is nothing to snub at though! :)

More than a KG per week :)

14.3kg is loads in that time frame 😀

0.5 to 1kg per week is recommended and you've been pushing 1.5kg... has that been a daily 2000 calories deficit 😲

Properly impressive.

Are you riding a bike much? I've found I get really weak on a bike when I'm trying to lose weight. Wonder if others do too.

sticking to 1500-1600kcal a day food and then rest of deficit is exercise, I've cycled 3x a week to work and back (11 miles each way) and done a 20-27 mile walk once for 3 out of the last 6 weekends and before that did a few 20-30 mile days on the bike on weekends.

So that 2000 average is going to be correct, with some days likely to be over 3000 deficit! An admirable effort, but that's bound to be affecting your metabolism and your probably not getting all the nutrients that your body needs after that expenditure.

1500-1600 daily calories, plus eating back my exercise, is the range I use for getting down to race weight.

27 mile walk!? Nice one.

There's a calculator online to show how much calories you can free from fat.

In my case 1200 a day, but eating less than 1200 is stupid and maintenance is 1900... So max exercise is 500 if I eat 1200 a day.

But as others said be careful you don't overdo it, recipe for muscle loss / hormones slowdown in the long run :)

65kg to 63.8 here...

2 days into strict intermittent fasting.
Yesterday morning was okay, felt good on the ride in and managed okay til 12. Ate normally until 8 and had a fairly active day (moving house and deadline looming so busybusy). Had 3 scoops of BCAA through the day, 2xHuel, falafel wrap, and quorn sausages w/salad.
This morning, felt slow on the bike, getting to 12pm was punishment, helped along a little by coffee.

Scales are happy but that's just because when I stand on them all I've taken in is water for ~11 hours.

Got fed up of eating too much, and too much crap, and spending money on crap at work, so I've taken the full nuclear option. No food from when I wake up until after work. Third day so far, not dead, feel fine.

So depressing that banning myself from eating entirely is easier than having some self restraint and planning regarding food. On the plus side I can cycle to work on my sweet fixie without having to take anything with me.

Q: Will a few BCAA tabs in the morning be helpful with such prolonged fasting?

I've been playing with BCAA and haven't seen a huge difference, legs are still sore when I'm running a calorie deficit/intermittently fasting. Was hoping they'd be a wonder supplement but so far, no beans

3 lbs down, -3cm waist, -1cm hips. But my legs look a lot slimmer and trousers are looser...so maybe I need to add more measurements?

Back to maintenance again for a bit :)

Same. Bloody jeans keep falling down. That's just from going 76 to 72.

I've lost probably about 6 kilos in the last few weeks and my trousers keep falling down too, a couple of the pairs of jeans are brand new as well. Looks like I need new clothes. Didn't budget for that!

Combination of calorie and exercise tracking using The MyFitnessPal app, and Fitbitting.

What deficit are you aiming to hit? Finding fitbit tracks your calorie burn well?

About 1100-1200 a day. Seems to be doing the trick.

I honestly have no idea if the Fitbit is accurate in terms of calorie burn, but it seems to reflect what I'd expect for my activity levels.

In an attempt to really change my weight for good I've joined 'Nerd Fitness.com'. It's one of those things that will attempt to 'gamify' your habits.

I've been following it for two weeks now and it's pretty good. No crash dieting or massive gym routines from the off. It slowly builds you up in stages and works on fitness, mindfulness and nutrition.

At this point, I need to start sharing objectives with other people to keep myself accountable. So I'd like you to help.

This is a link to the Epic Quests that I want to do. I'm going to post this monthly here, feel free to berate me if it doesn't get filled in...

Here hoping I can lose 35kg over the next year or so.

Lose not loose. Only because it's on the page 10 times.
Or is it the website that misspelt it?

Anyway, good luck

Ha! No, that's me misspelling once and then copy&paste...

I spelt it right at the top...

2nd lowest weigh in since I started recording, this morning. Might have been a bit dehydrated but still a happy moment!

Woohoo!

03/01/17 -105.9kg
17/01/17 - 103.9kg
31/01/17 - 101.7kg
07/02/17 - 99.2kg
07/03/17 - 97.4kg
04/04/17 - 98.1kg
05/15 - Holidays
06/17 - Back on it
10/07/17 - 96.5kg
24/07/17 - 94.2kg

Target by the end of the year - 85kg