Weight loss accountability/support 2024 edition

Sorry to call you out. But its the most recent example of things I've done in the past too.
This is the definition of unsustainable. The concern is two-fold.

Primarily, the risk of injury, illness, or fatigue. Now there is of course a balance:
https://link.springer.com/article/10.1007/s40279-021-01466-1
https://www.sciencedirect.com/science/article/abs/pii/S088915911630099X
But as with all things, too much, too fast, especially coupled with dietary restriction, regardless of supplementation, increases that [potentially] deleterious effect.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6340979/

Secondarily, as indicated elsewhere as well as [somewhat evidenced] here, cyclists have an already increased propensity to disordered body image, and relying on the "must do more than I put in" maxim works, but shifts the risk towards developing bulimic-type obsessions.
https://www.mdpi.com/2076-328X/12/12/490

The overarching point I'm trying to make is- anyone can lose weight fast, but you/we need to understand the risks involved therein, as well as the reality that the loss/gain cycle is potentiated and propagated by that same fast weight loss.

On the above https://www.pushkin.fm/podcasts/revisionist-history/the-department-of-physiological-hygiene
and the Wiki article on the same is worth a read (MSE)
(https://en.wikipedia.org/wiki/Minnesota_Starvation_Experiment)

this is a tangentially related, but fascinating article on the break-down of the 'set point theory' that was developed from that experiment, due to current diet.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262529/

There is also some evidence that, the utilistation/ reliance on artificial sweeteners in much protein supplementation/ diet foods, may further disrupt our ability to sense caloric density - though as with most (all) dietary studies we must assume the lowest level of evidence due to the presence of so many confounders:
https://www.nature.com/articles/1602649

Finally, to summarise (poorly) from first principles:

If you train, you need more calories. If you get sick, you need more calories.
The mechanisms of repair within both categories rely on energy provision.
Prevention of injury is reliant on repair mechanisms.
Prevention of illness is reliant on immune system function.
These mechanisms are both reliant on bioavailability of macro+micro nutrients.
Depletion of these is inevitable within a dieting phase.
Supplementation reduces the gap created, but does not necessarily close it (due to energy-mediated cellular uptake, etc).
So, at any given point:
If E[in] < E[out], the %chance of injury or illness increases.

TLDR:

1. The thread is great- accountability (positive and negative) works
   
2. Don't overdo it.
   
3. Stability, long-term health and weight-control are massively more important than how much you can lose this month.
   
   
   

**disclosures:

1. I am not a nutritionist. Just someone who has been down to 8% BF and up to 30%BF, been injured from over-exercise and guilty of the inverse- the 'tomorrow I'll start paradox'
   
2. Confounders in dietary studies are a major barrier to their relevance- therefore I often revert to first principles.
   
3. List making = losing ;)
   
4. Please critique as much as you'd like **
   -if the papers don't work and you're interested, please PM me and I'll send you a pdf- I tried to find those not behind a paywall
   
   
   

For those interested in stats:
Dec 20th 2022: 68.5kg
8th Jan 2023: 68.7kg

I mean, I’m more than happy to leave people to do whatever they want, but I’d be inclined to suggest that’s not how I’d go about it!

Back to work with a cycle commute, cut out crap food, try and up my training a little bit (add a bit of weights post climbing session etc) without doing anything too injurious.

What I learned last year is that reasonable measure spread over the year got me back to my goal weight of 81kg and I stayed there for pretty much the whole year. And as a result I only have 3kg to get back off this January.

All valid points.

I was accounting for at least 1kg of water/carb weight, so would be a more sensible 1kg of weight loss a month for a month. I accept that with a calorie deficit you may make some compromises in immune system, potentially reduced recovery speed. I am also aware and don't plan for it to be sustainable, otherwise in theory I would be sub 58kg in 3 months.

My primary sport isn't cycling, but martial arts are also a risk sport for disordered eating, and I do have to keep an eye out for it among the students I teach.
Also my baseline of training in a typical week (not just returning from Christmas) is about 8 hours of martial arts training, and 1.5 to 2 hours of other stuff, like cycling, gym, some calisthenics.

My prior comments about crazy low calorie restriction, such as can of tuna and an apple a day was a counter point to the suggestion that calories don't matter, not a recommendation in any shape or form. Maybe deconstructing a sandwich and eating the salad in it first might have some effect (tip from the Glucose Goddess), but doesn't stop the calories in the sandwich being important. Similar habits, such as scraping the breading off chicken nuggets/fish fingers etc feel like disordered eating to me.

I personally find stricter diets with shorter durations with faster results more motivational and easier to stick to. With a slower, smaller calorie deficit diet I would (and have in the past) found it difficult to get inspired by and easier to derail. Also going 'cold turkey' and cutting out certain areas of food and drinks is easier for me that telling myself I can have things in moderation.
I lost about 12kg last year, and for me, I would not have achieved that if I had lost 1kg a month, rather than 2-3kg a month in the first quarter, despite the same weight result.

My stance is generally that you can achieve whatever your goal is. Its hard enough to even get started, or know what you should be doing, and then the long challenge of sticking on diet with so many distractions and temptations. I've shared some mental/motivational/self control tips, tricks and hacks that might help you stick on the plan, whatever the plan might be. Sure having more diet coke with the artificial sugar isn't the most healthy choice, but its more palatable than a stick of celery and doesn't make me hate myself, and better (for the calorie deficit) than the packet of biscuits that I might hoover up instead.

TLDR:

1. The process of losing weight is super simple, eat less, move more.
   
2. Motivation, willpower and self control are the biggest hurdles
   
3. You either try and trick your brain and body that you're eating enough every day
   
4. OR you toughen up and train your self control, and accept the hunger
   
5. Have a measurable goal
   
6. Keep it simple
   
   
   
   
   
   
   

A personal update:
03/01: 73.1
09/01:72.7

Yesterday, after 3 consecutive days of training: 1.5h of Muay Thai Wednesday, 1.5h Taekwondo sparring Thursday and 1.5h of Muay Thai on Friday. Understandably aching, some bruises, and left wrist is a bit sore/swollen from bag work and impact.

Had ready to drink Huel for breakfast, went to pick up some supplies for daughter's birthday party, got head turned by the smell of freshly baked steak and ale pasties and bought one for lunch.
Made loads homemade pizzas for the party, ate loads of crisps, had chocolates and ice cream.
Did some stretching in the evening.

Today: Didn't feel hungry at all, full of salt and carbs so just had a coffee when waking up, and had a family roast chicken, air fried chips, steamed veg & gravy, with grapes and oranges for dessert. (approx 650 calories)
Dinner will probably be a pizza with leftover dough ball, leftover lunch shredded chicken, red peppers & onions and homemade coleslaw.
Maybe an easy recovery spin on the turbo later.

Next week, 6.5h of taekwondo, 2h of muay thai, a few more sport timed snacks.

1/1/23 - 77.5kg
8/1/23 - 76.5kg

2/1/23 - 103kg
9/1/23 - 102.1kg

Week 1: -0.1kg
Baby steps? Lol

03/01 85.7
09/01 84.7

09/01 - 87.7
Bit late starting and not really formed a proper ‘plan’, yet. It’s interesting reading everyone else’s approach. I have tended to settle into high 80s for the last few years with a very average diet and some exercise. Target 75kg.

Week 1 Check In

(27 Dec - 93.0 post Christmas bloat)
2 Jan - 91.6
9 Jan - 89.5

Target 80

So 2.1kg down. Likely a lot of that is water weight, as I shift into a slightly different diet, but still, it's less, so I'll take that as a win.

03/01/23: 78.1kg
09/01/23: 76.7kg

3rd Jan: 81.1kg
9th Jan: 79.1kg

Pretty much took the weekend off from diet as we had guests, so pretty pleased with where I am at.

So back to 'normal' post fast now, basically lost a a little under 2kg overall, but had a pretty unrestricted weekend with beers and guests for dinner. Looking to make good steady progress between now and half term hols in mid Feb.

01/04 86.4kg
09/01 84.7kg

I bought a cinnamon roll this morning, couldn’t resist

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I don’t blame you looking at that! Wonderful.
If we’re unloading, I had 2 sandwiches for lunch instead of my planned salad. Running in the cold and wet when it’s already well past lunchtime = bad choices afterwards.

Managed to drop a couple of kilos by not drinking booze during the week and cutting out snacking (which I think was closely tied to the midweek boozing).

Not sure how sustainable that is, but I'm not totally pissed off with it so far.

I lots lots of weight without trying because I had to be on the keto diet because of me/cfs. I'm not sure I'd recommend keto to anyone though. Even bariatric surgery would be less stupid. My GP frowned about me being on keto long term and did a test which said my kidney function isn't great, so I'm supposed to go for a scan. But the NHS being what it is, booking it is tricky.

Weight hasn’t changed (I can vary +/- 1kg per day). Possibly not helped by binge eating at the weekend in response to bad news about one of our dogs.

Can’t be arsed with committing to a TrainerRoad program so just using the “train now” function to help me find a workout that fits my availability, roughly trying to alternate between achievable or productive workouts and one that will target whatever is my lowest “progression level”. Possibly all a bit too turbo focused for this thread, but am also aware when I start exercising at higher intensity I add more muscle mass which takes a while to start burning off excess fat.

I'm so hungry.

Has anyone else discovered the delights(?) of popcorn as a calorie light snack?
Homemade and without oil, filling but super easy to do and can be jazzed up.

Shelled edamame would probably fit your high protein low carb diet and delicious.

Korean spicy tofu and courgette stew with steamed rice, kimchi and pickled radish.
The rice was half the calories.
480 calories

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Recipe pls

For 2 portions:

-500ml chicken stock (stock pot is fine, I used chicken bone broth)
-350g courgettes cut in chunks
-350g soft tofu
-100g onion
-minced garlic
-10ml toasted sesame oil
-teaspoon Korean chill powder
-40g gochujang
-10ml soy sauce
-10g sugar
-10g cornflour for thickening

Cook onions and courgettes in oil and dash of soy sauce. Add garlic, add stock, gochujang and chilli powder. Simmer for 5 minutes until courgettes are tender.
Add cornflour slurry to thicken, add tofu and break up coursely. Simmer for further 5 mins until tofu starts breaking apart. Season with salt/pepper/chilli powder.
Add chopped spring onions and sprinkle of sesame.

Serve with steamed white rice, dump the rice straight in the stew and enjoy.

You can easily add some protein by using minced beef/pork/bacon. Or drop an egg or two in at the same time as the tofu so it poaches in the stew.

It makes loads. So the above quantity could easily divide into 3 or 4.

The kimchi and pickled radish were store bought, but you could have loads before they added any meaningful calories.
High in salt though.

High in salt though.

Isn't everything.

When I did the calorie counting, I accidentally-on-purpose ignored the sodium part.

Ta for the recipe.