Weight loss accountability/support 2022 edition

Week off logging calories and too many beers doesn't seem to have had any negative impact. Clocked in at 83.4kg again today. Off the beers again and back on ~1800 cals a day.

10/01 - 115.3kg
17/01 - 113.3kg
24/01 - 112.6kg
31/01 - 112.7kg
07/02 - 111.9kg
14/02 - 112.2kg
21/02 - 111.9kg
28/02 - 112.5kg
07/03 - 112kg

01/01: 80.8kg
29/1: 76.5kg
05/02: 75.5kg
12/02: 75.2kg
19/2: 74.9kg
01/03: 75.9kg
03/08: 74.0kg

Lost the half term weight and at the lowest so far this year.

Had a horrendous jour sans yesterday, felt sluggish, tired, unable to focus. Like an all day bonk.
Did a 40 minute zone 2/3 turbo work out, was shaking afterwards.
At a bit more at dinner, but still crashed out about 9:30.

2 days with high intensity exercise and 1000-1500 kcal deficit a day on Sunday and Monday was probably the cause…

This was really helpful for me - thanks. I’m a CICO person too. Sounds like we have a similar psychological approach - I just can’t figure out how I want to ‘introduce’ the extra calories now I’m in a healthy/sustainable routine which is below maintainable calories. Might just play with a post workout shake - which will help with recovery/body composition too (which have so far been secondary goals to just shedding some weight.)

In somewhat comi-tragic news, having hit goal weight, I’ve also tested +ve for Covid19 so now 0 exercise, and I am ravenous all the time weirdly.

Covid made me mega hungry too. In the days preceding testing positive I was absolutely famished. I expected the hunger to abate with the worst of the illness, which it did a bit but I was still pretty damn peckish for someone who was obviously quite poorly. Weird stuff.

Week 0: 90.2
Week 1: 88.1 (-2.1)
Week 2: 87.2 (-0.9)
Week 3: 86.8 (-0.4)
Week 4: 85.4 (-1.2)
Week 5: 84.0 (-1.4)
Week 6: 84.0 (0.0)
Week 7: 83.2 (-0.8)
Week 8: 83.4 (+0.2)
Week 9: 83.4 (0.0)
Week 10: 81.5 (-1.9)

Guess previous weeks weren't the write off I thought, just pre weigh in carb blowouts messing with the numbers. Had a fairly disciplined week and didn't eat all the bread in the house after yesterday's audax. Managed a couple of rides during the week, shorts are starting to feel quite loose around the waist too.

01/01: 80.8kg
29/1: 76.5kg
05/02: 75.5kg
12/02: 75.2kg
19/2: 74.9kg
01/03: 75.9kg
08/03: 74.0kg
13/03: 73.2kg

Making better progress this month.
Increased my protein intake for satiety and limit muscle loss.

Quite a lot of birthdays and meals out over the next 2 weeks so need to up the activity to compensate.

Really busy week with work, baby jabs and two lunches have been a bit of a setback. Will miss my weekly running distance goal for the first time this year. Ho hum!

I’m also off to New York next week so rather than stress about it, I’ll just re-assess things when I’m back on the 1st.

There was some conversation about some low carb noodles for a stir fry? Any recommendations on usage or a particular brand?

I think it was established that there was no such thing as low carb noodles, and the confusion was over the calorific content in cooked weight vs dry weight.

I got these, Shirataki noodles

As was mentioned they're a bit different to common or garden noodles but I like them. Really bulks out a stir fry with no extra calories. I haven't had any of the gastro "side effects" that are mentioned. Only have them once a week or so.

Rinse thoroughly, boil for maybe 6 minutes then stir fry. Not sure if all this is required but I saw it recommended and it seems to work well.

Not been in here much, got into a groove and happy with my weight.

Upped the calories to between 2000 and 2500 a day and weight is not going up or down in any real sense so thats splendid and tremendous. I think it will be very gradually still decreasing.

I find that days where I eat 2500 calories feel really decadent now. Not eating much chocolate/cakes etc aside from at big ride cafe stops but I'll have an extra sandwich and generally not fuss too much over calorie counting.....is this what normal people are like!?

There are 'no calorie' noodles, which are effectively a fibrous 98% water noodle.

All instant ramen noodles have about the same formulation though, and there is a big confusion on serving sizes, cooked weight, dry weight.

Both wife and I are feel like we have a heavy cold (not covid) and ordered dominos.

Medium pepperoni passion, garlic bread to share, large dip, and cookie dough ice cream.
Approx. 3000 calories for dinner, which is what I typically have in 2 days...

More proof that exercise is bad for you: after 10 weeks of losing 14kg with very little exercise, I did about six hours on the bike last week and piled on 2kg.

I know it’s just my body being weird but it’s annoying to see things reversed. I’m sure it’s only temporary.

My quads look massive though. I can only assume they’ve started clinging on to water and glycogen since I upped my carb intake.

No change on the scales this week but I have finally sized down my Swrve shorts from a 36 to a 34 and can comfortably wear a couple of medium shirts again.

Hit a full stall since I got back on the bike but I look leaner so I’ll just keep going and trust the process.

I suspect a slight boost to blood volume and maybe a tiny increase in muscle are the culprits.

I’d certainly have taken this at the start of January.

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
24 Feb 89.2
3 March 88.4
6 March 87.9
11 March 87.7
18 March 86.7
26 March 86.9

New low on the scales today.
Jan 3rd: 92.5kg
Mar 26th: 83.3kg
Had been stalling a bit around 84 so glad to see some movement. 58.5 hours work in 5 days no doubt contributed!

Another week with no change. Haven't made much of an effort counting calories, but at least I haven't gone crazy with the snacks. Managed ~250km or so of riding too.

Finishing up at work and catching up with a few groups of friends. Hoping for another week without too much change and then start over on the 4th.

Slow progress for me. 2nd January start weight - 94kg. Yesterday - 85.7 kg. Looking to get down to and hold 84 kg. Need to refocus for a final push.

Been a bit since my last check in.

04/01 - 83.1kg
11/01 - 81.7kg
18/01 - 81.7kg
25/01 - 80.8kg
01/02 – 80.7kg
08/02 – 80.1kg
15/02 - 80.0kg
22/02 - 80.4kg
01/03 - 79.0kg
08/03 – 79.7kg
15/03 – 78.6kg
22/03 - 77.6kg
29/03 – 77.8kg

Target - 75.0kg

Slowly trucking towards my target weight through better eating and rowing(erg)/gym 3x a week. Feeling much stronger/better than when I started.

Finally some decent progress. And despite a day of sweets and sandwiches on Tuesday.

2 Jan 101.4
4 Jan 100.5
8 Jan 98.6
15 Jan 96.9
21 Jan 96.0
24 Jan 95.5
28 Jan 94.0
4 Feb 93.3
8 Feb 91.4
12 Feb 92.2
15 Feb 90.2
24 Feb 89.2
3 March 88.4
6 March 87.9
14 March 86.8
24 March 87.5
30 March 86.1

Currently weighing in at circa 102kg. I have goal of sub 95kg which is where I have spent most of my adult life. Weight gain due to prostatitis which has kept me off the bike for much of the pandemic.

I've pulled my runners on (which I don't particularly enjoy) and have kicked the school night booze which also becvame a lockdown thing.

all tips and encouragement gratefully received.

Get the nutracheck app and calorie count. It has been very effective for me this year.

Don’t stop exercising but be aware it’s not a magic bullet. Diet is the most important component by far in my opinion.

Finding the right level of exercise without making yourself hungry to the point of craving lots of food is key.

I found 16:8 and limiting carbs really effective. Booze is an enemy. No two ways about it. It needs to be a treat.