Weight loss accountability/support 2022 edition

Great work!

Definitely enjoying the lose weight from diet rather than trying to exercise it all off, it kind of takes the pressure off!

Have created a super geeky spreadsheet tracking everything.

Weight 88.5kg > 81.4 kg
Fat 27.8% > 24.3%
Waist 93cm > 87cm

Avg calories consumed per day 1108
Avg calories burnt exercising 740
Avg daily carbs 68
Avg daily fat 52
Avg daily protein 78
Based on that I should have lost around 5kg, so assuming that around 2kg of the loss is water weight, feels manageable at the moment and energy levels are nearly back to ‘normal’ but exercising above the fat burning zone (i.e. above about 140bpm) I fatigue pretty heavily after 15 minutes, plan to continue for another month, with the aim of getting to around 75-78kg, then seeing how i feel for March as I’d like to get down to 70 by the end of April, that might be a bit ambitious in terms of time frame as I know weight loss will slow!

4.9kg loss as of today . First week was tough with sugar and carb cravings. Now I am quite enjoying the discipline and being ok with being slightly hungry in the evening.

Massive progress!

According to the above, you taking in an average of 368 kcals a day.
If at a weight of say, 85kg, your maintenance calories before exercise is 2000 (because you've accounted for the exercise above), you have a daily deficit of 1632 kcals per day.

Thats 45696 calorie deficit, so approx. 6kg assuming the fat loss has been purely fat at the 3500 kcals/lb.

I'd be quite cautious about the long term outcome at only 368 kcals intake per day, as protein is 4kcal per gram, so in theory only takes 4000 kcal deficit to burn through 1kg of protein.
As muscle is approx 20% protein, and 75% water, burning through 1kg of protein could give you a 5kg drop in muscle weight.

As an example, Christian Bale for his Machinist role, ate about 200-250kcals a day, and thats not a look that you really want to be aiming for!

If we are getting geeky on the data, my summaries are:

• Total deficit since 2nd January - 25,367 cals (Should translate to 3.29 kg lost, so I feel I am ahead of the game at 4.4 kg lost)
  
• Average daily calories eaten - 2,167 cals
  
• Average daily calories burned - 3,143 cals
  
• Rolling 7 day average eaten - 2,245 cals
  
• Rolling 7 day average burned - 3,176 cals
  
  

Nutritional data:

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Some impressive figures in here of late. Nice work all.

not sure how many KGs I’ve lost -noticed I’d ticked under 13st on the scales tho

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I've hit a bit of a wall at 82kg. Been eating well a few cheat days here and there but nothing mad. I run 5 times a week. But just seem to sit at 82kg even when I really watch what I eat.
The only thing I can think it may be is missing lunch as I'm busy at work and eating at 7pm. This does happen quite regularly.

Outside of exercise my life is horribly sedentary, I put on weight at 1800 calories per day net… think my bmr is around 1600 calories per day, I am working on sitting at a computer less all day, but it’s a hard habit to break…

Never heard of the machinist before, that’s mental, and definitely not a look I’m going for!

Have you checked the calories in what you’re eating?

Eating 1200kcals in a meal rather than 600kcals in 2 meals isn’t very different, other than the tendency to overeat because you’re starving.

This ^.

The only way to be sure is to count calories.

It's unfortunately all too easy, and something that I have been very susceptible to, to think that you are eating well, and not take into account very calorie dense foods very accurately at all.

When you say wall, though - how long? What fluctuations?

If you’re not into counting calories, add protein (protein bars for example) and cut the carbs and sugar right down

Start: 91.8kg
Last week: 87.6kg
This week: 88.2kg

And not a shred of sense was made. I will weigh again tomorrow.

I think recommended best practise is to do a daily weigh in. You see the general trend rather than being misled by fluctuations.

Aye you're right. It's all good, I know it's going in the right direction. Midweek I weighed in at 86.something but didnt record it, figured that was a downward anomaly like today is an upward one.

Everyone likes their weekly progress though, i can't deny it.

I find that the more water I drink, the more reliable the weigh ins. Especially if I weigh in first thing in the morning after a piss.

a downward anomaly like today is an upward one.

Weight can fluctuate a couple of kilos or more day on day, for any number of reasons. To the extent that day on day is almost meaningless.

Even if your week on week average is 1kg being dropped, that's well within expected variance. A low start of week measure against a high end of week, and it you can have a heavier weigh in. Even week on week needs to be viewed critically.

You can end the week heavier on a calorie defict, and still be losing weight longer term.

For an extreme example, I once cut down to 62kg for a Taekwondo competition and weighed in at 61.3 on the morning.
The day after, after rehydrating and eating, I was 67kg.

Might try and get back to 92kg by the end of the day!

Yeah will look to count calories. Week days mostly veggie meals no white rice or pasta. Portion control might have to come into play also.

Been about 3 weeks at same level dispite upping my running. Thinking I'm eating the same but like it's been said could simply be not realising what calories I'm taking in.

Nutracheck is the recommended and best calorie counting app

Only a few days in and 2.5kg lost, purely from not eating rubbish (no sweets, pizzas, crisps etc) although I had 2 pittas with ham a little cheese and salad yesterday as 'normal' food so I'm not going without massively and changing the diet rather just cutting stuff out....
My theory which I've seen repeatedly anecdotally (and I hear the term 'water weight from time to time') is that the more excess one has - and that can be measured by looking on the mirror - the quicker to shift the first bit so it wouldn't surprise me if I dropped a stone in 2-3 of weeks as that's just pure 'extra' love handle, thigh jelly and moob

👍👍

If you’re never really paid attention to calories before, it can be rather eye opening!
And you’ll need to get over the shame/stigma of weighing your food and looking at labels.

If it helps, think of it in the same way as ride data, like heart rate, power, speed.

Yeah I need to take this step if I want to progress.