Weight loss accountability/support 2022 edition

04/01 - 83.1kg
11/01 - 81.7kg
18/01 - 81.7kg
25/01 - 80.8kg
01/02 – 80.7kg
08/02 – 80.1kg

Target - 75kg

Bit of a lull after CV19 but back on it now. Purposely not counting calories as that can become a bit all encompassing for me and I want to establish a healthy habits (ie: not slugging beers or snacks every evening). Going to order a fabric tape measure so I can monitor changes in waist dims.

weighed myself this morning, down half a stone since the start of the year. ramp test last night, FTP up 10%. both numbers going in the right direction

Anyone finding themselves eating lots of the same meals? I don’t really mind this but just wondered how others were doing.

My go to is porridge, water, unsweetened almond milk, flaxseed mix, protein powder, skyr, half a banana and some peanut butter. I have that late morning and does me until dinner

Oh aye definitely. But I have no interest in cooking as a hobby. Just shoving half decent meals into my mouth.

Same breakfast (fruit, porridge oats, almond milk) and lunch (sandwich) err day at the moment and rotate 3 or 4 dinners (veg with a protein)

I like cooking and eating nice food but I find that I cba to use up my mental load towards these meals and default to a small rotation of meals. Saving my mental capacity for more extravagant affairs at the weekend

Lots of hard boiled eggs

lolz

Scrambled eggs in the morning
Meat, lentils, broccoli lunch
A bit more variety, but similar to the above for dinner.
Protein shake made with unsweetened almond milk at some point in the day.

Anyone finding themselves eating lots of the same meals?

Breakfast is pretty much the same every day - oats, fruit, seeds, coffee, for between 300 & 400 calories.

Lunch is usually variations on shiritake noodles, lots of veg (varies all the time), protein in the form of prawn / chicken / tofu / egg / other, in stock, with miso.

Supper is different every day, and I probably start to rotate every 2 months or so.

Sometimes I'll make enough to freeze - yesterday, I made a lamb tagine for 8 (460 kcal per serving).

I do need the Sunday cheat day, though, just to rest from the mental overhead of meal planning.

I've >100 recipes on Myfitnesspal now...

Hit my target of 87kg in my daily weigh in this morning. Time to set a new goal.

Congratulations!!!

I’ve meanwhile hit a 1 week plateau, 1kg heavier all week than last week’s weight.

The process is still working, but it reminds me of the disadvantages of fixating on specific weight milestones.
75kg end of last week, hovering around 76.5kg this week.

I’ve been increasing protein due to more callisthenic work, I’m hopeful that i’m just holding onto a bit more water.

100 daily burpees being done in 8:26 now. Aim is to get to 7:00 by end of month. Doing about 2 minutes of L-sit hangs, and chin-ups and pull-ups during the day.
I’ll wake up early and do some slow easy ‘fat burning zone’ turbo sessions from this weekend.

I know you know this but trust the process, as long as you’re running a deficit the weight will come off.

Had a similar week last week where I dipped below 80 on Tuesday and then spent the rest of the week above it..

My weight keeps ticking down nicely, the only downside is my scales at least are saying I am losing some muscle mass, but I’m still higher than I was this time last year when I was 75ish kg, so not overly worried…

As per others my diet is pretty repetitive, probably 10-15 meals but eating things I enjoy eating, and I’ve lost most sense of what is a breakfast, lunch or dinner food!

Anyone at all concerned about slowing down their metabolism by running big deficits? Have been doing 18/6 IF in the hope to avoid this, as fasting apparently causes body to switch fuel sources God knows if this is actually true, but I find the argument compelling, as it explains why shows like the biggest loser and so many peoples’ diet efforts never lead to sustainable weight loss. But either way, the answer is probably that at my age (mid 30s) eating less shouldn’t be a diet but part of my lifestyle from now on.

Last Thursday: 76kg
This Thursday: 75kg

Was down to 74.7 on Tuesday but got out of covid isolation yesterday so had a few too many celebratory snacks as a result.

Am hovering around 75kg without really making much progress. Not too fussed as 75kg was my target weight from last year’s mega weight loss, so am happy to be maintaining it. Guess I should be pleased enough to have not put on loads of weight after 10 days of being stuck in the house. Maybe now I can get out on the bike again I can see some downward trajectory, although I’ve just looked at the weather forecast for the coming week and maybe not.

Yes, but in fairness I think I did that years ago training for long course triathlon, like you I’m trying the intermittent fasting thing in the hope it helps restart my metabolism keep it going, although not quite so extreme in time frames, I’m eating breakfast at 8 and dinner at 5.

So far it seems to be working as I’m running a pretty huge defect when you take exercise into account and I’m 10.5kg down in 6 weeks, with no sign of weight loss slowing down, but with another 10 to go to hit my stretch goal that’s not surprising..

There an argument that 'cheat meals/days' can combat slowing metabolism.

The less you weigh (even if mostly fat loss) the lower your metabolism is going to get.
I think however, if you can hit your workouts and gym, without feeling really slow and lethargic the rest of the time, then you're metabolism isn't slow enough to cause any issues.

Yeah, I've done this whole thing many times before so I know it works. The temptation to crack and give in does creep in sometimes though.

I've run approx 6000 kcal deficit since Sunday, so should see a weight correction pretty soon! Saturday morning should be approx. 74.5kg.

Having pretty much reached my end of feb goal (was 77 and current weight is 77.8) already, dropping down the target down to 75 which would put me back into race weight range and 25 bmi (I know the flaws in this metric but still)

Dream goal is 68kg, which would be over 20kg weight loss, but we shall see…

https://academic.oup.com/fampra/article/16/2/196/480196

https://pubmed.ncbi.nlm.nih.gov/18198305/

Couple of studies…

Down to 71.4kg from 71.9kg a small move in the right direction
Chilled out on the running this week and replaced with more cycling
Diet ok, removing bread seems to work

Big high fives to all those getting rid of the excess and those trying too.

75.3kg this morning, which is about the same as last week.

Cheat day today, eating all the bread, and back at it tomorrow!

Chicky chicky checkin

Jan 4 - 91.5
Jan 8 - 89.8
Jan 15 - 88.6
Jan 22 - 87.5
Jan 30 - 87.2
5 Feb - 86.9
12 Feb - 85.5

GW - 82
Stretch - 80

I'm still running a deficit of 400 - 800 calories a day, and not eating any extra for the exercise - lifting 3 times a week, interval training twice, threshold once.

Spend most of the week hovering at 86 and a bit, then TrustTheProcess™ kicked in, and dropped to 85 and a bit.

Which was nice.

Discovered I like Skyr. Bought too many prawns by mistake. Made a big tagine and a lot of chicken and spinach curry.

Looking forward to chocolate cocoa crunch on my breakfast for tomorrow's cheat day.

Half a load of sourdough and lamb rillettes demolished for breakfast.
Nom nom

Plateauing pretty hard just now. Can't go lower on calories really so will just up the effort.

Happy where I'm at tbf at a stone down from start.