Weight loss accountability/support 2024 edition

Haven’t yet weighed myself after the Xmas fattening apocalypse, but suspect I am somewhere around 83kg if I’m lucky.

Want to get down to below 79 asap , and then anything below there is a bonus. Ideally would be around 75.

Was up at 91kg this time 2 years ago, went into 2022 around 75ish and was very pleased to maintain that - with fluctuations - through the year. Am aiming to continue to maintain rather than aim for any real dramatic loss.

1.2kg down since Boxing Day. Right back into the swing, using Nutracheck again. Exciting because im starting well below the weight of the same time last year....so trying to become a racing snake.

FTP up, weight down.

Currently at 86kg
Happy at 82kg
Would be cool to be 80kg for at least a few months in the summer in a manageable way.

Had a big pizza last night for a "final hurrah" kinda deal. Has the additional bonus of an extra heavy weigh-in this morning, which works well for me for motivation.

What rate are people aiming for? I'd like 0.5kg a week.

Garmin estimated my average daily calorie expenditure for December at ~2800, so thus should be achievable. Not sure whether to be proud or disgusted I've managed to put in weight while burning that much!

Currently 89kg. Would like to get down to 80kg am 183cm short.

Last year moved to plant based during the week (at home) and omnivore at the weekends.

My regular routine of hurting myself (bike crashes, strain injuries) always seems to interrupt my getting healthier. Daily yoga practice (about 1 hour a day on average) about 3 or 4 cycle sessions a week (turbo or offroad) and 1 or 2 strength sessions a week.

Also lacking impulse control around snacks/feeling peckish after supper/before bed. I don’t drink booze but am a sucker for soft drinks. I use a soda stream and make rather diluted fizzy drinks - can’t stand artificial sweetener so use full sugar squash but at about 50% of recommended ratio. If I just drink plain water it flushes straight through me.

Thankfully this Xmas only put on 2kg. I was 87 kg on the 16th December and then went away for the weekend to celebrate wife’s birthday and my weight gradually crept up each day over the festive season, thankfully I was able to exercise most days to avoid the usual 5 or 6 kg weight gain over the period.

Aiming to take up swimming 3 times a week to vary my exercise regime this year.

Put on 3.1kg between 16th of Dec and today, current weight 81.1kg.

Will try to bring that down below 79kg as quickly as possible, as that’s the upper limit I’ve set myself as an acceptable weight threshold (for fairly arbitrary reasons), and then taper off to something more sustainable to shed a few extra kg.

Of course, there are still bits of Christmas food lying around the house so that will complicate the next few days.

Echoing what’s been said upstream, I found the 2022 edition of this thread very helpful last year even if I didn’t post as much as I had initially anticipated.

I started 2022 feeling very out of shape at 83.6kg which was an all-time high for me. Cycling had always been my primary form of exercise although a young child had all but killed this for anything other than commuting, and this was doubled down by the birth of our 2nd late 2021. A repeated crooked neck from sitting part-upright in bed with our newborn along with a gym opening very close to where we live prompted me into action and I started following the rowing equivalent of a couch to 5kg targeting 75kg. I kept rowing up all year (a first for me) and hit my target weight early July before plateauing around ~76kg which I am happy with.

I’m starting 2023 at 78.1kg after a good holiday period and keeping last year's target of 75kg which I would like to achieve and maintain. I am interested in getting stronger this year and beating previous PB’s.

I did find this thread incredibly helpful at the outset of the year whilst trying to establish healthier routines and will look to contribute when I can. Good luck all!

Officially 73.1kg 03/01/2023, so my aim for January is to burn off all the excess festive/sickness over eating and get under 69kg by end of Jan.

Definitely not for everyone, but I'm aiming for 1000 calories a day including 100g of protein for 10 days, before a cheat day and then back to a more modest 500-750 calorie deficit.

Knowing there were like-minded people and sharing goals and progress was quite motivational, I'm pretty pleased to have lost approx 10kg and maintained it largely for the second half of last year.

I'm going to try and share some learnings and tips as the days/months go by, and would encourage people to do the same, although with the caveat that most of us aren't medical professionals or nutritionists.

That’s a calorie deficit of around 3500 cals per week or 500 per day.

https://tdeecalculator.net/ try working out your TDEE here (works better if you can find your bodyfat%).

So for me I know that my maintenance calories are abound 3150 but normally aim for around 3000. As I’m looking to lose weight I will aim for around 2000 cals per day as I’m likely to underestimate and would prefer to lose a little more at the start anyway. That way I should within the first month drop about c.2kg

Get good at knowing macros and calories of certain meals which you can default to is my advice. You’ll be able to eat enough calories to not impact your training - get enough protein, water and sleep will really help. Personal preference but I increase my protein intake as a % because it helps with satiety and find carbs can be my danger zone. This does tend to be more £ as a chicken breast is expensive compared to some toast

Skyr yoghurt is a bit of a tip from me. Low calorie and reasonably high in protein. Mix with some cooked quinoa and a little fruit. For a low calorie and filling breakfast. I also add protein powder to mine. Will be about 300-500 cals and keep you filled up nicely.

Also try not to drink your calories - will make things much harder.

Do you have a link for the rowing plan you used?

Good revival.
After this week where a bunch of deadlines collide, and frankly I'm expecting to just eat crap and barely sleep or exercise, I'll be joining.
Not crystal focused like the sub 10% body fat push I did a few years back, but I need to get a strength routine and more than just cycling into the weekly regimen.
Also, I need to stop eating like shit. Both for weight, and to try and keep healthy.
Rough goals: 66kg by proper race season (March).

Going for a kg/week in Jan, then .5/week after that.

Figure I should make the most of the miserable weather, everyone being poor, dry January etc.

91 kg and 185cm here . Been slowly gaining a little bit , since I gave up racing bikes ( and training ) over 10 years ago. Race weight was circa 85kg so be good to get to that , but more importantly get some muscle on my upper body as my shoulders giving me probs from old injuries ( a bit of muscle will hold them together ). Starting to get a belly like Tyson fury also which is a bit disturbing..
Should do yoga but that the better halves thing and not sure I can deal with her telling me my technique is bad:)
Paying for gym at work though, so no excuses ..

Undid all last year’s work in the last two months, so back at 99 again this morning. Lowest was about 94 in September. This year I want to get to 80kg by the end of October, which seems like a manageable 0.5kg/week. Here goes…

Ah, man. That's awful (and painful). No consolation at all, but when I broke my femur, my left leg pretty much wasted away while in traction/plaster, so there's a good kilo or two off the overall weight for starters without doing any exercise at all.

Hope you heal soon, feller. You've a great view from the main room out to sea that'll help with the convalescence.

E2a: I'm currently around 80kg, which is at least 5kg more than I'd like to be. Weirdly enough, being ill in December for nearly three weeks helped me ship some weight. I expect the permanent closure of my local pub will help too.

A few tips that worked for me:

-Having a fully stocked fridge of diet coke cans / caffeine free diet coke cans was useful. Makes the procrastinating/bored/hungry fridge trip fewer calories. Appreciate that drinking diet fizzy drinks isn't optimal, but helped me stay on a calorie deficit.

-Drinking low calorie tea: green/jasmine/herbal/cereal - having a warm cup of drink can keep you going, being hydrated is good and might make you less hungry. Also the routine of making tea is habit forming, and might replace the habit of eating sweets and biscuits, especially as biscuits with green tea is just wrong.

-Reduce as best you can the barriers(physical or mental) for getting moving or exercising. You're more likely to do chinups if you have a chinup bar at home, rather than at the gym. A gym thats easier to get to, even if more expensive, or less well featured, improves your chances of going.

-Keep things boring and simple. The fewer decisions on variety of food, types of exercise, the easier things will be.

-Accept that you will be hungry and sometimes low in energy. You're losing weight, you're supposed to be. If you're not hungry at least some of the time, then you're very lucky. Possibly eating too much. There are plenty of foods and ways to increase your satiety (complex carbs, more fibre etc, smaller regular meals, etc) but unless you are very good at tricking your body that eating less than before is ok, you'll be hungry. I'm starving the morning after an approx. 4000 calorie all you can eat buffet, so I've tried hard to figure out what my body needs, rather than what my head wants.

-Finding suitable low calorie snacks to replace bars of chocolate, flapjacks etc is helpful. Better to avoid them altogether though. I cut out fruit, because I find it easier to avoid rather than moderate. If I'm hungry, one apple can spiral into half a box of easy peelers, 2 bananas, a mango, and a tub of Ben and Jerrys.

Christ, get well soon.

This time last year I weighed in at 94kg. Christmas + new job + baby ended up me adding about 13kg. 2022 I managed to get my shit together and lost 13kg and maintained my weight all year.
Today I weighed in at 84kg, so a much more manageable 3kg to lose! Few weeks of cycling to work (woo new job I can cycle to), and eating normally will hopefully get it done!

Top tip from me is to eat lots of carrots and apples , which I have done for years. Must have eaten tonnes of both , I am screwed if they are found to be bad for you.
I am thinking of doing Mon and Thursday fasting , as I am liking the idea of the repairing nature of this approach.

Lil tip from me for those who like a big plate of food in the evening: add salad with tomatoes and cucumber. Satisfying to eat, low calorie and full of water so you get that nice full feeling.

One of my goals is to move past wanting that nice full feeling, but in the meantime big salad helps me a fair bit

Haha, funny you should say that, a breakdown in the relationship has meant that I’m in a wee flat in Kirkwall for now.. I hadn’t been happy in a while but hadn’t ever communicated that and just ran with the house build and work as distraction/ way to ignore it, and I just let that continue for too long without any conversation until it got past being able to rescue it.. haha, that would have been a great idea though! Tempted to see if I can get my banjo and maybe spend evenings practicing that again..

@Nef cheers bud! Yeah it was just yesterday morning the break, all the main roads were salted, turned onto a road that just looked wet (but wasn’t) and the bike disappeared from under me.. I’ve split it right across at the hip joint and chipped another bit off too.. helicoptered to Aberdeen and just waiting for surgery to pin and screw it all back together tomorrow..

Let’s see what other challenges 2023 throws! :)

Oh Jesus, sounds like you’ve been through the wringer. Hope 2023 gets more positive from here!

I crave that full feeling, it’s insane and definitely my downfall! I eat so fast sometimes just to feel full I barely even enjoy the delicious food I’m eating.

Same! I eat incredibly fast in general after years of working in the catering industry and wolfing down food in short breaks before the next thing happens... Need to learn to savor food and limit portion size!