Weight loss accountability/support 2022 edition

I had massive knee problems after tearing my ACL playing rugby when I was a teenager. I had a PT friend who really helped me work on my mobility, particularly the hips actually, and they've been great ever since! Might be worth trying a good PT who's focussed on sports and mechanics mores than glamour muscles if you did want to give it a good shot!

I also found the proper shoes made a huge difference for me, I'd been running in the wrong ones for years until I did the whole gait analysis bit and bought the shoes recommended by the running shop and they were a game changer!

I'm definitely looking forward to hauling 15kg less around with me though... When I was proper fit a few years ago I once did 30 pull-ups with a 20kg weight on a weight belt and I struggled to do 10 this morning on an assisted pull-up machine set for 57.5kg... dark times!

I had torn meniscuses on both knees, with surgery needed on the right knee, due to kicking things too hard, so repetitive percussive shock can make my knees really sore.
Also I have short extra wide flat feet, that I've never been able to find comfortable running shoes for.
Trying some Vivobarefoot shoes, as I've always found being barefoot more comfortable, likely due to spending thousands of hours doing martial arts.

I did 100 pushups (Chris Heria 10 reps of 10 different types) on Monday in addition to Taekwondo, it currently feels like my chest muscles want to tear off my sternum. Very sore.
Used to be able to to multiple sets of 50 pushups back in the day. Something, like the pull ups that should get easier with a bit less weight to push.

Very big deadline next week and stress is mounting. Every night not getting a takeaway is a challenge now. Send prayers.

Get some healthy (as they can be) ready meals in that you can bung in the microwave and a selection of low calorie snacks. Chocolate protein pudding pots have been a life saver for me this month.

Down to 96kg this morning from a starting point of 101.4kg so that’s 5.4kg in three weeks and keeps me on track for a stone off this month.

I’ve done it with 16:8 eating and only one meal each day contains carbs to any degree.

I’ve found the perfect amount of exercise for me at the moment is running to the gym and back (3km total) and focusing on low weight, high velocity and lots of reps. It fires my metabolism without leaving me starving for the rest of the morning until I have breakfast at 11am.

^ big loss!

I came to post that I got under 90kg for the first time in five years (since being a dad). Quite pleased with that.

Thanks. Still a long way to go but I know I can get down to 80kg because I’ve been there (and lighter) before. I don’t need to go full racing snake again this time.

Well done on your milestone. I can’t wait to be under 90kg. It’s going to make running a bit easier for sure. 5 min kms mean blowing out of my arse at the moment.

02/01/22 83kg
17/01/22 84,6kg (big carb dinner day before)
21/01/22 82,2kg
Happy with small step in the right direction.

Weight loss motivation is mainly to be able to run better again. Used to be 19 minute 5k: 41 minute 10k at 85kg. Would love to get back to that. My long term goal is to be fitter at 40 then I was at 30. It is now looming.

Well done all!
I’m at 77.2kg, down from 80.9 today.
Only 0.1kg less than 6 days ago, though I have had more carbs this week, and feel that I’m holding onto a bit more weight.
I’m sure I’d weigh in sub 77 tomorrow, but I’m going out with friends, so cheat day will start at 9pm today, and probably end with me not being able to stomach anything tomorrow.

Anyone else feel loads more motivated after a good weigh in? This morning was good for me and (most of) the desire to get a takeaway today is gone.

Absolutely. The motivation for me comes from "well if you eat a big takeaway now, what was the point in all the effort". Or, you could have a takeaway, or you could bank even more gainz bro.

Had a bit of a wobble over the weekend, being away from home meant I lost control over what I ate so progress has been hampered, managed to get back on track by Monday afternoon and have been going well since then. Will extend the original end Jan date of this phase by a few days to make up for this.

Weight : 88.5kg > 83kg
Body fat: 27.8% > 25.2%
Waist: 93cm > 89cm

Pretty pleased, aim to keep going for another couple of weeks with this phase and then move to intermittent fasting, my original hope was to get to 82.6kg by end of January, so looking good for that.

Need to get running a bit more, Brighton marathon in April, no massive aims other than getting round, but would like to be between 72 and 75 by then…

Ultimate aim is 68kg by October for London marathon, but we shall see…

definitely, the measure trending in the right direction very much makes it "well it's working, so keep doing it" for me.

I guess the issue for me is when the weight hasn't shifted I lose motivation for the day. Its ridiculous and fickle and weight doesn't work like that, I know. Maybe waist measurements would help, but that's a far slower moving metric.

I have a 7 day moving average in a spreadsheet for my weight tracking, and though weigh daily, predominantly refer to the average for tracking how progress is going. Gives a way to not get down if you end up with a surprisingly high weigh in one day.

Good reading in here. Seems a lot of us are similar weight and size looking to loose similar amount.

I’ve just turned 36, 1.89m and right now I’m 95kg which is about the heaviest I’ve been. I’ve hit 95 before but don’t think I’ve been over.
When I was proper fit I was 80 to 83kg just before pandemic started.
10 years ago I was 75kg but had no kids then and was very active in terms on miles per week.
I started squatting and doing Olympic lifts about 5 years ago and my body shape has changed a bit since then.

I’m Glaswegian and formerly drank more fizzy juice than a mother fucker. An embarrassing amount. I also love snacking on shite like crisps and biscuits. But for the first time in my life I went cold turkey with fizzy juice and crisps last week. It’s been 7 days with none at all.
It’s strange but the first few days I felt like a right grumpy cunt. I think my body was craving the sugar.
Tap water and sparkling water from here on out.

I’m not going to dramatically change what I eat for dinner much. I just love good food too much and enjoy cooking at home.
Before the pandemic I managed to maintain a healthy weight while feeling quite fit and strong without cutting too much from my diet, so I’m hopeful I can get back to that place.

I don’t think I’ll ever be under 80kg again but aiming for around 83kg this year. Longer term goal is to get back into squatting more and try for 1.5 times body weight. Baby steps first though.

This sounds good, the app I use has a trendline but it's a bit opaque. Spreadsheet incoming

This.

I tend to look over a longer horizon like two weeks, particularly in the first few weeks where everything is new, and your weight doesn't have a clue what to do.

You have your whole life ahead of you. Don’t worry about day to day fluctuations.
Controlling weight is a lifestyle decision, not something you can fix with a 12 week program.

Start: 91.8kg
Week 1: 90kg
Week 2: 89.2kg
Week 3: 87.6kg

(Goal: 82kg)

Ate slightly more calories this week, wasn't so hard on myself with intake on bigger ride days. Put in decent mileage on the bike, feeling strong and have seen a decent loss.

I think I'll up the base calorie intake, slow down the crash diet vibes. Still no chocolate or biscuits consumed just means an extra small meal and that will feel indulgent at this point.

Well done to everyone still at it.

Banged a takeaway last night. It was a nice night off, but it was also average enough to remind me that I'd still rather be on a diet. 3 weeks off sugar also makes you realise how insanely sweet everything is. Garlic bread tasted like it was full of sugar!

Checkin teim

Jan 4 - 91.5
Jan 8 - 89.8
Jan 15 - 88.6
Jan 22 - 87.5
GW - 82
Stretch - 80

Still counting calories, running 400 - 800 deficit a day, and alternating weights / cardio 6 days a week.

The feeling of hunger has become a familiar background noise, but feels pretty manageable.

I now have a few comfort snacks too - oil free hummus and veg, and chocolate coated frozen mango slices, or salted microwaved popcorn.

I seem to be coping well enough when exercise plans go out the window or we end up eating out - eyeballing and estimating calories feels accurate enough, and I'm confident that the worst I can do is hit maintenance targets.

Cheat day tomorrow. Raclette!

1/1: 72.0
22/1: 70.8
GW: 60.0

Weight finally starting to shift down.

Some solid losses from others. Watching the thread definitely helping with keeping focus

oil free hummus

What do you put in it? I made some with tahini and then I looked at the calories in tahini. Fuck me!! I suppose it’s good fat but still…