Weight loss accountability/support 2022 edition

Lost 2kg even after a couple of expected blips and a bout of sickness. Pissed like a race horse last night after heavy weights. I like to think it was all the lindt, bread and cheese flowing out of my body.

10/1 - 115.3kg
17/1 - 113.3kg

Still want sugar

This is me every morning.

@Acliff
4 slices of bread instead of 8 with lunch and 1 pc of fruit on my coffee breaks instead of 2pc+cake. And fewer beers on the weekend.

Finally managed to find some scales. However, not very precise.

Confirmed weight 87kg.
Better than I anticipated but plenty of room for improvement.

Sounds like about 900kcals less a day than before.
I suppose the question is, does the food that you're eating now put you at a 'maintenance' diet where your weight stays roughly where it is, rather than increasing week by week, or is it definitely a calorie deficit?

Simply speaking, if my daily maintenance calories was 2200kcals, and I was gaining 2kg a month, I would have to have been eating 3850kcals surplus a week. (avg of 550kcals surplus a day) for a total of 2750kcals per day
If I was eating 2200kcals for the next month, then I wouldn't expect to lose anything at all.

And to lose 2kg a month, I'd need to eat 3850 kcals a week less, and 550kcals less than maintenance. And 1650kcals per day.

Which is a 1100kcal daily intake swing from when I was gaining weight. 1100 kcals is an impressively large amount of food to eat/not eat.

Just making sure that people are aware that cutting 500 kcals a day from their previous diet isn't guaranteed to make them lose weight. If you were eating 1000kcals extra a day, you'll just be gaining weight less quickly.

week 2. not convinced I’ve lost any weight but I feel better in myself (clearer headed, less bloated, more energised/mindful, motivated) - that’s enough for me

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Weighed myself yesterday and this afternoon and down to 81.5kg. So that’s another 1kg dropped meaning I’ve roughly achieved the goal of 1kg per week.
Also meant I benched my body weight at lunch #humblebrag

Just had a healthy and filling dinner

Need sugar >:(

It gets easier the smaller you are, right?

Had a read through the original thread- fun times.
Can't believe I was once 8.5% BF...
Should really begin that process again, especially now I'm on 2 medications that really screw with my metabolism.

Don’t seem to be budging the scales much. Tempted to experiment with a day of re-carbing.
TMI WARNING: And despite banging loads of fibre, I’m not quite as regular as id like. From previous experiences with keto, carbs usually get things moving. Might be good to do it once every week or two.

Was in a bit of a rush for dinner - So I tried some Quorn mince for the first time and paired it with merchant gourmet lentils. Whilst I’d probably prefer beef mince - the macros are pretty 👌

Yeah I mean it’s one of the reasons for wanting to drop the weight - running especially is more enjoyable lighter/fitter.
Training at UP or with Fernando will do that to you 🤪

I weighed in at 89.8kg yesterday morning so a marginal loss similar to the week before but it’s nice to be under 90kg. I think after the initial water drop my weight has struggled to come down because of the increase of muscle. I can definitely feel and see my upper body and legs are stronger/bigger with the increase in exercise. It was also my birthday midweek so that blew the calorie counting out of the water. I did run my fastest 5km in a long time on Sunday though.

This week started poorly with a Papa Johns last night. My wife suggested it and I folded like a lawn chair. But hey it gives me something to burn off this week. Lane swimming tonight and Thursday hopefully, with intermittent running throughout.

I’m also reading ‘Fat Chance’ by Dr. Robert Lustig. It’s a good read and goes into a lot of detail about exactly how the body puts on and loses weight. It’s nearly a decade old now so a little dated and very much centred around the US medical system but it’s still an interesting book.

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Asking your wife not to tempt you with delivery pizza is probably a helpful thing to do!
I guess at worst you could order the less doughy items like chicken.

Are you eating roughly the same things, or are you having completely different meals?

Got the house to myself tonight - already mentally wavering on the big takeaway tea.

We eat the same dinners. She WFH all week and is very structured with her diet so if she says it’s pizza night then it’s hard to argue. I’d say we get a takeaway once or twice a month so it’s not a major issue but I’ve definitely woken up feeling like a dough ball this morning.

If you have a takeaway craving, you could go for something like a burrito bowl, asking for less or no rice?

Or a peri peri chicken wrap

Aromatic crispy duck and pancakes (nothing else)

Sushi

Fair enough, cheat meals/days are definitely not the end of the world.
I have one every week, usually containing cake, fried food, Ice cream. Stomach and body tends to feel like shite the day after.

Last Friday: 74.8kg
This morning: 76.7kg

Postponed family Christmas was fun, but maybe I should have eaten fewer sausages. Need to take advantage of the less than freezing weather to get out for some regular rides.

I know its up to the individual but I was under the impression it was supposed to be a "cheat meal" rather than a cheat day.

A few years ago I was militant against sugar as an experiment and my cheat days were Caligula-esque and it was incredibly difficult to get back on track.

I think I am a genuine junky for chocolate n biscuits n stuff. I dont want a few biscuits I want a whole packet, minimum. Id rather have none than a small amount. Havent touched anything like that since Jan 1st, dont trust myself.

I am fine without sweet stuff. I’m usually a demon for crisps and hummus though, and it is taking a lot to resist their siren call.

I think you're right on the nail with it being all individual.

I had a cheat day on Sunday - it just meant that I didn't bother calorie counting.

I still kept an eye on portion control, and I didn't nail a big bag of crisps and a whole bar of chocolate (or an entire box of biscuits), but I could take a break from the mental load of dieting, and I could have a few very non-diet foods.

Breakfast meant yoghurt, instead of oats, with cocoa crunch granola on top.

Supper meant being able to eat up the very carby and fat filled squash lasagne leftovers in the freezer.

For me, it's a cheat, not blowout.

Does depend on what you’re using the cheat day/meal for.

You get to fit in more craving foods in a day, rather than in just one meal.

You might use it to spike your calories and sugar intake to shock your metabolism, as weeks of consistent calorie restriction can down regulate it.

Some diets such as the ‘slow carb’ diet actively suggests you eat whatever you want and as much as you like.
Helps with compliance the rest of the week.

I use it to concentrate any ‘off plan’ eating to a planned and controlled day, as well as covering more social things like birthday parties, meeting friends on a Saturday.