Weight loss accountability/support 2022 edition

Not amazing by some descriptions here but certainly a reduction on usual so lunch is typically salad (homemade, pretty large but just leaves, tomatoes, cucumber, beetroot, spring onion, pepper plus a small amount of smoked mackerel, zero dressing) or soup (again homemade, just vegetables and water). Evening meal just either grilled chicken or fish plus vegetables (quite a few) plus one small can of beer (know I can/should cut that out but a significant step back from the usual). Snack has tended to be a few raspberries and some low fat vanilla yoghurt.

Exercise wise, work has got a bit in the way but have had a daily 45-60 minute off-road walk and made sure I dressed a bit less than felt comfortable on the premise (likely flawed) that I’d use more energy keeping myself warm.

I think I’d have been a bit discouraged to maintain weight but would have accepted that early days and made the next step (eg no beer). But less meaning more?

TL;Dr I need to be more patient and make bigger changes (plus more exercise!!!)

With what you’re eating, you will almost certainly lose weight eventually.

What are you drinking? I’d make sure to drink at least an extra litre or two of water a day.
If you’re suddenly increasing the amount of fibre, you could be holding it all in your gut.

Wouldn’t be at all surprised to hear that you’re 4kg lighter next week.

When my wife is on a diet, she will often be the same weight or higher for the first 2 weeks (which she accepts is demoralising) but then has a big drop third week and then more consistent thereafter.

Absolutely - apologies if it looked like I was contradicting - was meant to be an addendum to your point.

week 1 done. not sure I’ve lost any weight not what any of these metrics mean (beyond ave cals) but I feel good and that’s what’s important

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Careful posting that or you could get reported - pretty sure it’s illegal for anyone in Scotland to consume less than 10g salt per day

Wouldn't see me doing it. Alba gu braaaaath.

(No genuinely I'm bad for salt consumption)

What’s the beef with salt?

Beef with salt....

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Thanks for that, will really help me stick at it

What’s the beef with salt?

Salt is really bad for your blood pressure.

I wouldn’t overly worry about an 11% (0.6g) average excess unless you’re very susceptible to high blood pressure and the associated risks.

In my view it’s one of those generic limits, which is 6g whether you’re a 45kg woman or 120kg man.

In my case, im sure I eat more than 6g of salt a day, but I sweat a lot during exercise and am a very salty sweater. Also low blood pressure.

Something to think about is that it’s 6g or so on a reduce calorie diet. Possibly it was way more than that when you were eating more.

Weight 2nd January - 94kg
Weight today - 92.2kg

Average burn - 3,331
Average eaten - 2,152
Total burn - 8,253

Felt manageable so far. The main challenge has been recovery after exercise - need to get some protein shakes.

That’s quite a deficit you’re running - you’ll shed the weight quickly at that rate but you might want to consider tapering it off to make it more sustainable.
I’m running a similar average calorie burn but more like 2500cals aiming to hit 8000cals a week to = 1kg of fat loss per week

Yeah - I think I might dial it back a bit. Have felt it on days when I have been running.

8000 cals a week deficit is 1142 cals deficit a week, so @revenant. deficit is pretty much bang on for 1kg a week, about the same as my deficit, though I’m smaller and my average eaten is about 1500kcals… That much less is a bit of a shock to the system.

Add 3 or 4 post run recovery protein drinks, and you’ll still be on a 1kg a week schedule, if that was what your intention was. (7700kcals lost per kilo)

I’ve dropped a kilo but most importantly I feel 1000000% less bloated and uncomfortable.

Fuck sugar.

79.5kg today, post cheat day.
Feeling sick of sugar, so did it’s job!

Back on it for another week.

Late but signing up here - got very close to 80kg post new year and last year got very close to sub 70kg in the summer (had a goal of being lean for the first time in my life by the time I was 30)so would like to get to/past that again, by the time I'm 31 in May.

Method:

• Morning weigh in, post-toilet, pre-drink
  
• Log weight on Libra app (simple interface, nice 7 day avg trendline and goal plot)
  
• Track calorie burn with garmin watch
  
• No breakfast
  
• Huel for lunch
  
• Extra huel if exercising (afterwards - the shot of 30g protein and 400kcal does my recovery wonders cc @revenant.)
  
• Protein and veg for tea
  
• Ease back into low-intensity running and cycling
  
  

Week 1:

Huel referral for any other poor folk with literally no soul:
https://tinyurl.com/yuhbsn4e

Good luck everyone!

The link between sodium intake and high blood pressure may not be as clear cut as it has been made out.

https://www.cochranelibrary.com/content?templateType=full&urlTitle=/cdsr/doi/10.1002/14651858.CD004022.pub5&doi=10.1002/14651858.CD004022.pub5&type=cdsr&contentLanguage=

I’ve always thought of salt as being something to worry about if you already have high blood pressure, rather than a cause.

A bit like the idea that eating cholesterol increases your cholesterol.

Morning after cheat day, 79.8, today back to 78.5.
This week has a much higher level of activity, so will add post workout protein shakes and a few more snacks as necessary.

Morning. Down 2.2Kg since Jan 2 (for some reason I failed to weigh on Jan 1)

Moderate exercise, less booze.

"Children" are back at university from yesterday so that might also help.

Day one - 115.3kg

Let the sugar withdrawal begin!

Have just found this thread, but I think it could be really helpful as I've been loosely making plans to trim back down. Also, very encouraging to hear so many people at my height, body type and weight with similar goals but also all the clothing and body image nuances / nuisances . I've always felt 'irregular' in terms of shape and almost never loved the way any piece of clothing has fitted.

Without giving you the full Ben Hur; I think I've put on an easy 10kgs, probably more since early 2020. Having reached I think my leanest mid 2019 at somewhere just below 80kgs. Have to say I'm not a fan of weigh-ins, I do maybe 1 or 2 a year at most. What a pair of scales say is much less important than how confident I feel in the form I cut and the clothes I own. Suffice to say I'm pretty grumpy atm.

Anyway, I've been riding far less and loathing the time / effort it takes to undertake said activity. I've also started eating sugar again since March 2020 which wouldn't have helped.
So, I've started running off-road a bit, as it's much simpler and far less time-consuming. I'm hoping that making it regular will be more efficient in weight loss / trimming than slogging around on the bike with a thousand pieces of kit.

Rough data:
Height: 185cm
Current Weight: guessing around 92kgs
Goal Weight: desirable 84kgs / ultimate 80kgs

Will update or report back with a legit weigh-in for accuracy and self-loathing fuelled motivation.