Weight loss accountability/support 2022 edition

Try a cheat day, and see whether it kicks things back into gear again.

lamb rillettes

recipe?

Christmas gift from French relatives, so no recipe I’m afraid.
Very delicious, though still prefer the flavour of pork rillette.

No change from last week. Poor planning meant I overdid the carbs and other junk after my mid-week audax as that was all we had in. Topped it off with a takeaway pizza on Friday.

Stocked up on veg and the other basics yesterday. Undecided if I'll put in another long ride this week or just take it easy all round.

02/01/22 83kg
17/01/22 84,6kg (big carb dinner day before)
21/01/22 82,2kg
04/02/22 82,3kg
12/02/22 81,9kg
Goal 80kg with more muscles

Slow steps but moving in the right direction. Last week of my ten week beginners training schedule starts tomorow, adding more weightlifting to my week after this. And longer days mean more riding outside instead of riding on my trainer 😊.

10/01 - 115.3kg
17/01 - 113.3kg
24/01 - 112.6kg
31/01 - 112.7kg
07/02 - 111.9kg
14/02 - 112.2kg

went on the scales today for the first time since starting in earnest in mid Jan.
01/01/2022: 91 kg
14/02/2022: 85 kg

Next weigh in March 16: hope to be at around 82kg

Somehow eased into IF 18/6 and cutting out all sweets and crisps, but no other rules.
Crucially don’t feel like I am depriving myself of something. had Korean bbq and tacos over the weekend, so really can’t complain!!

Had a bit of a diet meltdown on Friday, one beer turned into 5 and whiskey and then cheese on toast. Not enough exercise on Saturday then valentines curry which included a load of rice last night means I’ve woken up 1.5kg heavier this morning…

Trying to be philosophical about it, but feeling a little guilty about it.

Always going to be bumps in the road, and it sounds like a good blow-out rather than gains through incremental snacking etc. Keep moving forwards and it'll soon be gone again.

Given the speed of your weight loss, you deserve (and probably need) some extra food once in a while!

Back on track after a few days off the diet last week including a couple of pints at the football. Just over 11kg off now.

Exercise is still minimal because I can’t drag myself out running in this foul weather. My turbo remains in the garage. Just don’t fancy it at the moment. Went to winter cricket nets last night and I definitely felt the benefit of having shed the weight on my creaking old knees.

2 Jan 101.4
4 Jan 100.5
8 Jan 98.6
13 Jan 98.4
14 Jan 97.8
15 Jan 96.9
21 Jan 96.0
24 Jan 95.5
28 Jan 94.0
4 Feb 93.3
7 Feb 91.8
8 Feb 91.4
12 Feb 92.2
15 Feb 90.2

11kg in 6/7 weeks is impressive!
Demonstrates that what you eat/don’t eat is 90% of the battle.

80.1kg last week, 80kg this week.

Not related to the above, but I'm not sure how much belief I have in my scales, and generally need to stand on them 4-5 times to find a weight that digitally shows more than once. Admittedly we move them after each use as my partner does not like them left out, so I imagine it takes a few turns to calibrate although not the most reassuring to see different weights most times you stand on them.

What are people using, and what scales can be used and moved?

I have done a chart that illustrates the potentially misleading approach of a weekly weight check-in. Daily check-ins help my motivation and understand fluctuations better.

1 Attachment

88kg this morning down from 88.4 so bang on trend. I’ve plateaued in terms of exercise though. I really haven’t had the drive for the last couple of weeks. Hopefully I can get my ass out for a run or two before a weekend on the piss in the West Midlands.

what you eat/don’t eat is 90% of the battle

Drinking in my case. Always been the way that cutting down equals losing weight.

Calories aside, I’m far more disciplined when I’m away from the booze.

Start: 91.8kg
Now and for ages: 84.4kg

Stuck at around 84.4 for a good while now. Which is totally fine. I found a list of my weights from 2020 when I was flying and while I got to 82.2kg briefly I did hover more around the 83 mark while I was in what I consider great condition. So, 83 is probably a better goal.

Anyway, looking better, feeling good and enjoying weight training again as well as the pedalling so in a very good place 🙂

Been a tricky week mentally for me after 3 days at the weekend “off the rails” but heading in the right direction again…

Weight 88.5> 78 (79.2 last week)
Waist 93> 83 (84 last week)
Body fat 27.8 > 22.6 (23.4)

Actually looking at that I’m still doing really well, and I can stop beating myself up about the weekend..

Have a real test tonight with a fancy smancy dinner up in londons famous London, with booze included but feeling like I can be strong and at least swerve the booze, if I can avoid desert and cheese all the better…

Bevvy and dieting don't work with me. Tbf bevvy and life don't work with me. I'm a mess physically, emotionally and motivationally for a week minimum after a big sesh.

I've had 2 pints since December 11th but that's not to say, for the right occasion, I won't go mental. Just hasn't arisen yet.

But yeah if I had a drinking sesh, that next week is a right off, never worth it. Curry out tonight for me, first real out and out cheat meal.

Anyone else NOT doing well? Lol. I've lost nothing in the last month. Not beating myself up - I'm more active and fitter but hoped the activity would have made more of a difference. Onwards and upwards anyway.

Agreed, I have zero control once I start though, as is fairly evident from my dieting, I’m an all or nothing kind of person when it comes to diet/health/booze.

I do have a bit of an issue at the moment in that when I started this I was clear I wanted weight loss to be food driven and to keep exercise to a minimum but I’m now up to about 5 hours of running and 5 hours of cycling plus gym time and one swim per week… which is great for being ready to race come summer but I fear I’m making a bit of a rod for my own back again where my body shape is largely controlled by exercise…

Same here, I dont want one or two pints I want 12 or nothing. I dont want one biscuit, I want a whole packet or nothing at all.

So when I choose nothing at all and manage it for 10 days or so, thats me, im in. Then lots of people tell you "och you can have a couple pints"..."och a wee bit of cake isn't guna hurt" Not true.

I actually enjoy the whole process, its like an activity. What have I been up to the last few months? Losing weight.

10 days since I first posted. I've not had any beer (a good few whiskeys though) and I've been totally off the snacks. My usual day is no breakfast, but a large late breakfast/early lunch of something fibre heavy (muesli usually). Previously, I would often eat far too much in the evenings or cane the crisps or sweets and have a beer. But now I'm just having whatever I want for dinner (within reason, 4 nights of the week it's Gousto meals as mini_com gets dinner at the childminder 4 days a week so Gousto is easy for me and ms_com), we've had a couple of takeaways in the last 10 days too. So I've not felt like I've cut out a great deal. Last night I had a Lidl pizza as ms_com was out and I couldn't be arsed to cook. But I didn't get the sense of shame afterwards that I would have done previously.

No scales, so no idea on actual weight. Clothes don't feel an awful lot different but I do feel a bit less wobbly and crap. Could be more psychological, but it helps with motivation.

Was doing well this week but work stress plus guests = drinking and eating too much.

Still keeping it in check during the day so hopefully won’t put on too much over the course of the evenings.

Well I epically failed that…

My only saving grace was the super fun boris bike/run from Holborn to Paddington…

But then I stopped at maccers outside the station…

Oh well back on it tomorrow 😳