Weight loss accountability/support 2022 edition

Sw: 92.5kg
GW: 80kg
Started on the 3rd. Getting back on keto for the first time in years. Down 2.5kg after 2 weeks but it doesn’t feel like it’s working as quickly as it used to! If I can drop a kg a week I’ll be more than happy, but it feels like way more of a slog than it used to.

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Checkin (I started on Jan 4)

Jan 4 - 91.5
Jan 8 - 89.8
Jan 15 - 88.6

Running 400 - 800 kcal deficit per day, relatively comfortably.

Not tracking exercise, but lifting 3 x week, 2 tempo cardio per week running, 1 interval / hiit(ish) doing heavy bag muai thai(ish) drills.

Weight has been up and down, as retained fluid levels normalise with the new regime.

Targetting 80kg mid-year.

DEXA scan at Bodyscan in Marylebone about £170.

Another thing I got from the scan, my maintenance calories are 2340 on my light exercise regime. So any reduction in intake would provide weight loss.

3 hours of "vigorous" riding this morning, nutracheck has rewarded me with 2300 cals to play with !

I have lost no weight this week, despite a 7k+ calorie deficit and a further 7 days of exercise. This could be water retention or I may have lost fat and gained muscle. The scientific method of looking at myself in the mirror makes me feel happy with progress despite what the scales are saying.

Day 1: 79.1kg
Day 2: 76.6kg
Today (day 12): 75.7kg

Happy with about 0.5kg a week, it's definitely on the upper limit of what I can cope with mentally in terms of restricting myself.

Meal out tonight and 2nd Christmas tomorrow but still off the booze so that'll limit some of the damage hopefully.

I made the rookie error of buying mechanical scales so difficult to tell when/if I've lost 1/10ths of a KG...

As of yesterday I was exactly the same as the week before but today I weighed in 0.9kg less.
I wouldn’t be worried, the maths will work!

No weight gain or loss here but body shape is definitely on the move. Trousers are tight on the thighs and belly shrinking. So going to plan so far.

Hopefully start 100 press ups again on Monday. Meant to start last week but didn’t feel like it after a terrible nights sleep on the Sunday night.

You build muscle incredibly slowly, but if your exercise regime has increased your glycogen stores in your muscles may well have gone up which will increase water retention (3g of water is retained per g of glycogen IIRC).

1/1: 72.0
15/1: 71.4
GW: 60.0

Not a great reduction but thinking slow and steady will work for me.
Managed another wk of good exercise. Eating wasn't too bad. Still feeling focused.

Finding the calorie counting mentally draining this morning, probably due to a bad nights sleep. What do you concentrate on when you are in one of these moments?

I am using the Nutracheck app which does the hard work for you.

Day 1: 92kg
Day 16: 89kg

Take a cheat meal.

9/1: 120kg
16/1: 118.2kg

feeling ok, around 2250kcal on days I don't work out or cycle, then eat back riding calories at around 2500-2750 on days I train or ride somewhere. Got PRs on overhead press and deadlift this week while in a deficit (60kg and 200kg respectively). Finding putting maple syrup and salt in my water when I work out to be a lifesaver.

Eat what you’ve eaten for breakfast, lunch and dinner before, and don’t actually record the calories.

It may not be so much about the counting calories, more decision fatigue.

I often have meals that don’t require weighing, because I know already what it contains, or low energy to prepare.

E.g 3 whole large egg and knob of butter is a filling breakfast and is around 300kcals.

A quick steak, half a tin of French lentils and loads of veg is around 500kcals

Home made chicken and BLT is about 5-600 depending on the bread.

Start: 90.2
Week 1: 88.1 (-2.1)
Week 2: 87.2 (-0.9)

Have managed to stay around 18-1900 cal a day, with 5-600 extra needed the two days I did get out for for a ride/hike. Grey skies have sapped all motivation to get on the bike today. Need to do something about that next week.

Still snacking a bit when it's quiet at work, but switching to apples/celery and the odd crumpet has kept things under control. Finding having a second coffee early in the afternoon is helping quell the urge to snack too. Still no booze. Did have a couple of 0% erdingers and an irn bru xtra. Wasn't bad.

Well done to everyone so far, hope those having delayed festive celebrations enjoy themselves this weekend!

Don’t stress it - if things are going to stick and form habit then it has to work to your rhythm. If you eat a few too many cals then so what. Add 500m to your next run.

@Tenderloin @acliff @TW thanks! Had a bacon roll :)

Bacon actually isn’t that bad in a calorie sense. Lots of flavour, not much volume, quite satisfying.

Bacon rolls are superior and lower calories than a sausage bap or roll for example.

I guess you could lose weight by eating 3 steak slices a day, definitely not the best macros, but still about 1500kcals a day.

I felt superb after two weeks of ‘clean’ eating and exercise.

We went out for lunch with friends yesterday and I had a couple of sugary drinks, pie and mash and then crumble and ice cream to finish.

Woke up with zero energy and feeling really hungry. A carb-light day and a run should get me back on track.

Same here, day after cheat day, felt incredibly hungry in the morning. Also stomach was a bit of a mess too…

2/1 83kg
17/1 84,6kg
Not what I was hoping for after three weeks of moderate eating and working out 6 hours a week. Had two servings of fries/chips at dinner last night though. And snacked on the cheese afterwards for to long I guess.

The large amount of carbs will be giving you a weight increase for sure.
I’d check again tomorrow.

What does your moderate eating look like?