Weight loss accountability/support 2022 edition

Exercise is great for losing weight, if you have the time to do the amount needed for it to be effective, and you can manage to not over eat afterwards. I was previously 80-81kg when I had the time to run 25-30 miles a week (which I estimated to be around 3-4000 kcals burned).
That was great, and I felt great, but I simply don’t have the time to fit that amount in any more!

But I’d say for the vast majority of people (myself included) diet is what does most of the heavy lifting when shifting excess weight. Cutting carbs has honestly made things so much easier and I feel a lot better for it.
And while I enjoy a bit of booze, knowing how carby it is has definitely had me reducing my already small intake.

I’d also say that being strict 90% of the time and allowing the occasional treat is feeling a lot more sustainable than trying to be super strict all the time. 3 months of low carb and I feel like I don’t need to stop any time soon, because I’ll have a pizza at the weekend if I really want one, rather than fantasising about it to the point I go mad then fall off the wagon completely!
After years of terrible habits, I’m finally learning how to moderate my diet, which feels super positive.

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
31/03: 73.5kg

A week of anniversaries, weekend of sport and junk food, and the scales haven't changed much.
However, more muscle definition and looking bigger, so some clear body recomposition in March.

In April the plan is to get to 69kg or under, with an ultimate goal of a very lean 66-67kg.

I have some thoughts on entering some Taekwondo / muay thai fights, and this would get me in touching distance of 135-140lb (62-63.6kg) with a water cut.

I'm still hovering at 82k

The calorie counting isn't for me but the month I did do it shows weekends esp Sundays were my down fall day junk food and no excersise.

I have decided that April is cut month, starting off at 83kg and 35.25” around the flubber sack. 187cm.

Been ill with Covid + another virus. My default position is to stuff my face when feeling crap. In addition a couple of many pint boozey nights put me back to square 1 ~73kg
However, at the same time I have reduced bread intake, cut down massively on dairy. Done a vegan (ish) stint with my son who is trying it. In addition illness has changed my training schedule. Not so much running and more bike than I usually get this time of year. So as of today I’m down to 70.1kg which is ok but I want to be consistently 60-something and not yo-yo crazily.
Big test tonight as I’m going out to a gig, will try to stop at 3 beers

I quit

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Clearly lies - that’s 7minutes and 20 seconds too long

Having been wobbling around the 75kg mark for the last however long I sort of got it into my head that I was doing shite, but actually looking at it over the 3 months from January it looks fairly ok.

Lighter evenings mean I feel motivated to get out on the bike (even if that did mean getting snowed on last night) and being out on the bike helps with the motivation to keep on with the calorie counting, so hoping to go from maintaining weight to losing weight again. Aiming for 69kg by the end of May, which will be a full 22kg down on where I was at the same time last year.

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Long weekend catching up with friends. Too many beers, did ok with food though and having things to do meant no time to snack. Pleasantly surprised to weigh in at 81.5kg this morning.

That's a month of no-change on the scales, but I guess enough riding that I now fit back into a handful of old shirts and am comfortably down a trouser size.

A month ago I was 98kg - currently sitting at 89kg. Pretty bloody pleased so far.

Achieved through tee-totalism, no cheese, no bread and not a whole lot of exercise save for pressups, situps and planks every morning with a smattering of fixie riding thrown in the mix. I basically didn't realise that my drinking and eating habits were out of control.

I was aiming for 82kg by my 30th birthday in June but that now seems achievable by the end of this month.

Good work. It begs the question: just how much cheese and bread were you eating?

Cheese toasties 5 days a week for lunch, beers every night and pizza on the weekends. In hindsight, the weight gain shouldn't have come as such a surprise.

7kg in the second month is pretty strong as first month losses tend to be significantly more, so I wouldn't fret too much if you don't quite make it.
Should be comfortably at 82kg by June though!

On holiday just now, one week in to a two week road trip on the continent.

Not being crazy but will definitely be putting on some weight. Not denying myself some local delicacies but trying to keep breakfast and lunch sensible...and chucking in a few squares of Milka obviously.

I think if I keep it to even 4kg of largely superficial gain I'll be happy with that as I start my tour 3 days after returning. Bit of disposable flab might come in handy.

Tyre de-inflation continues.
Another new low today of 81.6kg down from 92.5kg on Jan 3rd.
Being too tired to eat dinner last night is probably the cause, but glad that the scales are still trending down.
About to go away with the family for a week. Hoping to stay active and eat well. Not really enjoying booze or crap food at the moment so shouldn’t be too bad I hope - being stuck in a holiday home with my extended family is another issue altogether though.

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I'm down to around 84kg from 90kg this year. My adult starting weight was 80kg, and I've gone steadily up to 90kg in the past 20 odd years. This is pretty much the first time ever that I've lost any noticeable amount of weight. I attribute it mostly to training -- I've done 6-8 hours a week on the turbo since I got it 2 months ago, while eating about the same. I did swap my beer intake to non-alcohol variety last autumn. I'm not sure how sustainable the current amount of workout will be, but so far I'm enjoying it, particularly having done fuck all in the past two years whilst WFH.

I use cheap xiaomi scales, measure in the morning and look mainly at weekly averages. No idea how accurate or meaningful the body composition data is.

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Phase 2 has begun.

Week 0 - 81.5kg
Week 1 - 80.09kg (-0.6)

Having a structure and stuff to do in my days has really helped avoid snacking. Beers have crept back in. Will try and cut those right back again. Aiming for 78kg and 75 at a push.

Any recommendations for cheap but decent scales? No need for connectivity or anything but would like it to guess my bodyfat

I've got xiaomi body composition scales (v2 apparently). Seems to give repeatable results. AFAIK you need an app to get other results besides the weight. I haven't installed the official app, instead I'm using OpenScales on android. The app's quite clunky, but does the job. Btw, the scales supposedly measure also visceral fat, but for me the plot aligns 1:1 with my weight curve, so I'm pretty sceptical about that. Overall body fat reading behaves differently, so I trust it more.

I'm short, fat, old. I don't want to die.

Currently 13 stone, which I understand is 82.5kg. Losing a stone is my goal, which I'm rounding down to a target of 75kg. Stretch goal of 70kg.

Two months seems reasonable.

7.5kg in 2 months sounds doable!
What’s your plan in achieving it?

Minimal snacking, some moderate exercise, less cheese.

Get the nutracheck app and calorie count. If you have a Garmin that can link your step count / exercise even better.

I went for renpho scales in the end, first impressions are really good, loads of data points and good reviews. Unsure on "athlete mode". I just about fit the requirements enable it (>18 yo, <60rhr, >6hr intense aerobic activity per week). 8% difference in body fat reading between athlete mode and non-athlete mode and the mirror definitely agrees more with the non-athlete mode so going with that I think

Datapoints (junk values from athlete mode) :

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