Weight loss accountability/support 2022 edition

7 day average weight is dipping under 80kg (down from around 90kg), which means I'm back at where I was 20 odd years ago. Pretty happy with that.

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Pretty well tested this week with 4 dinners in restaurants, work travel and all my tri races for the season getting cancelled, but just about stayed on the wagon, weight loss has slowed but that’s to be expected I guess.

Weight 79.5 > 77.9 > 76.4 > 74.9 > 74.1
Waist 85cm > 84cm > 80cm > 79cm > 77.5
Body fat 22.7 > 22.9 > 22.2 > 22 > 20.6

Getting close to 15kg down since the start of the year, 5 more to go, getting a bit worried My clothes won’t fit any more but better than being at the other end of the scale!

6kg down since February 🥳 aiming for another 4kg by autumn.

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

Intermission

09/05 - 114kg
16/05 - 111.2kg
23/05 - 109.5kg
30/05 - 108.9kg

Well done for getting back on track. Had my own intermission for holiday and general stress eating.

I’d have taken this at the start of the year but I realistically need to be back to about 85kg to fit in my wedding suit by the start of July. Apart from the stag next weekend, I won’t really be drinking so should be able to shift a few kg.

2 Jan 101.4
8 Jan 98.6
14 Jan 97.8
21 Jan 96.0
28 Jan 94.0
7 Feb 91.8
12 Feb 92.2
24 Feb 89.2
3 March 88.4
11 March 87.7
18 March 86.7
26 March 86.9
30 March 86.1
4 April 85.4
11 April 86
17 April 84.8

Intermission

1 June 88.0

Amazing results, how are you doing it?

Down to 75kg here, coming from 80 / 81 kg.

I usually don't change my diet that much, just drink less alcohol & cycle more.

If I can be 73kg by the next gran fondo, that should make for a good balance between weight & power. That's coming in 3 weeks, temperature is rising quite a bit now here so I should be able to drop those final 2kg.

At the start of the year I wasn’t drinking or eating bread and was eating all my calories in an eight hour window. I did pretty much zero exercise.

I find alcohol and bread are the biggest enemies of weight loss.

Thanks

I was in need of a little comfort eating, and found it took a while to get back out of the habit

Jan 19 - 94.7kg
Jun 01 - 89.9kg

Completed Paris Marathon in April, then got Covid immediately after and have been flat out on home renovations since...
I feel like I've been making almost no concerted effort to exercise or eat well so any progress is a surprise but home renovations are drawing closer to a close and I'm excited for a summer of mtb and surfing!

What do you go to instead of bread? I eat through loads of the stuff and wondering how to reduce it a bit.

Part of the weight loss is just not eating it and taking in less calories.

When do you eat the bread?

Bread is very easy to over eat, and also a delivery vehicle for other foods.
For example, who weighs the appropriate amount of butter to put on toast?
So easy to eat extra bread, or finish a loaf before it goes stale or off.

If you're replacing sandwiches, then tortilla wraps can be an option, not because there are any less carbs, but because you're less likely to eat another tortilla wrap by itself.

Not eating bread/toast for breakfast really helps I think, because for me at least, it digests really fast, and I am starving by 10:30, more than if I'd skipped breakfast.
Higher protein/fat breakfasts really help.

Yep, that is the problem. Love the stuff. Toast for breakfast with oodles of butter, big sarnies for lunch, and snacks throughout the day. Not looking to loose weight as such, but wondering about replacing some of it with something else. Should go back to porridge for breakfast..

Also, higher protein/fat breakfasts - fry up, or something else?

Have kinda stabilised around 81.8kg, which I’m happy with, especially as I seem to getting leaner still.

I’m still not really eating carbs for the majority of the week.

Weekdays tend to be:
Black coffee and a berocca + pint of water around 630am
Snack on mixed nuts, and black coffee around 10am if I can get one.
Lunch at 1pm, I’ve switched from just having anything I want as long as it’s low carb, to trying to have something a bit cleaner. Prawns, avocado and some egg mayo, with a load of chilli sauce is nice but pretty expensive. I try and eat a bag of salad leaves and a cucumber as well (plenty strange looks).
Dinner around 8/9pm, have some kind of protein with a big plate of salad. Some dark chocolate for pud.

It feels really easy to stick to Monday - Friday, and I’m less strict on the weekends. But the habit is now strong enough that I find it a lot easier to just have a bit of a treat, rather than going absolutely mental any time I deviate from the diet.

Realistically my next goal would be to see if I can maintain this weight and these eating habits until next year, I’d really love to break the lifetime habit of my weight yo-yoing all year round.

Doesn’t sound like many calories for 82kg!

Avocado - 300 kcals
Prawns - 150 kcals
Egg mayo - 500 kcals
Nuts 100g - 600 kcals

So 1550 kcals while at work (I don't think there's any meaningful calories in black coffee, salad leaves or cucumber!)

20g dark choc - 110kcals

Which leaves a generous 800 or so kcals for dinner if I want to hit around 2500 for the day. I probably go over 1000 kcals for dinner but I do over 10k steps a day and have a physical job so it seems a reasonable amount.

Weekends are less strict, and I have a takeaway when I want one, but I'm amazed at how little I miss carbs for the most part.

A go to breakfast for me is an omelette with:

3 whole eggs
2 chopped spring onions
Handful of coriander
Teaspoon ish of soy sauce
Ground pepper
10g Kerry gold butter for cooking
Maybe some sriracha drizzled on top.

Approx 350 calories, 26g protein, 26g fat.

Couple of rashers of bacon, couple of eggs and halved tomatoes fried in bacon fat is probably similar to the above.

I’ve found breakfast to be pretty easy to swap out to higher protein, or swap for a protein shake.

2 slices of bread in a sandwich is not particularly bad choice at all, unless you are specifically going low carb.

Easiest way to have less bread is to not buy it, or have it in the house. Its not really a crave-worthy food, like crisps,biscuits, ice cream, pizza, so other than the incovenience of finding breakfasts and lunches that don’t involve bread, should be easy to exclude.

^ interesting, cheers.

while I occasionally miss carbs (still baking sourdough for the family to eat) I don’t crave them as I did before but did a little cheat at the weekend because of a big training day on Sunday and my god are they like rocket fuel!

Now nearly 15.5kg down since January, and got about 3.5 weeks to go before I want/need to take a break to start training properly for London Marathon, will increase carbs a bit but try to stick to healthier options!

I’ve been looking at what I’m eating a bit more recently too, trying to increase protein intake, which is a relatively expensive habit as I’m doing it with real food rather than shakes but worth it I think! Up to about 1500 calories per day now and just over 150g of protein.

Also finding it interesting in my tracker to see what my base metabolic rate is by logging exercise calories burnt and consumed and checking vs actual weight loss, at the moment it looks like I’m around 2000 calories per day, which is higher than I thought it would be based on previous attempts at weight loss/stasis, but I guess maybe some of the other things I’m doing like exercise snacks, only eating between 7 and 6 are helping along the way there.

150g skyr
Half banana
30g oats
Protein
Is generally my go to breakfast with a handful of nuts or peanut butter for about 400cals and high protein

Sounds fantastic.
Too many carbs for breakfast for what I’m aiming for, but sounds spot on for more aerobic days.

Yeah with the oats and banana it is but sets you up for the day. I will often have the skyr and protein powder as a desert. I also use cooked quinoa with a little maple syrup as something less carby

Getting this in early this week, as I’m in need of something to distract me from the temptation of a beer! More because of a tendency to throw things away when things are going well, rather than the stress of surviving a weekend with huge temptation! Updating to reflect the progress of this year… start was 4th Jan.

Weight 88.5kg to 72.7kg
Waist 93cm to 76cm
Body fat 27.8% to 18.3%

Poor last week or so. moving flats not eating right, snacking on rubbish and no running means I've undone some good work but back on it today. Day one.

Absolutely shocking weekend without even drinking much. Everywhere I went someone forced me to eat some trifle or a handful of crisps.

Feel like a slug this morning and the scales say I’m up nearly a kilo.