Weight loss accountability/support 2024 edition

Made this tonight and basically can’t stop eating it. Full of goodness, full of flavour, full of fibre and vitamins. Can’t go wrong. I’m on bowl 3.

https://youtube.com/watch?v=f3buH9d2AaU

1 Attachment

Made this tonight, but with courgette, aubergine & chicken (as I had them around after making ratatouille, and tofu was sold out when I grocery shopped), and no added sugar or sesame oil (just toasted seeds).

Banging.

Haha. I’d forgotten about that aspect. Maybe it is worth a shot again!

Excellent!
The spicy savoury gochujang broth is a good base for lots of things, particularly veg that goes softer with cooking, like aubergine, courgette, potato. (Not so much carrots and more fibrous root veg)
Chicken is a good alternative to tofu, I put in a bit of sugar, particularly with tofu to enhance the flavour as tofu doesn’t really taste of anything other than mouth feel.

Very warm and comforting!

Frozen blueberries are my current jam (literally). Warm a few up in the microwave and use for PB&J vibes.

Current favourite lunch, 2 fried eggs, 2 slices of wheat and rye bread and Maldon salt. It just hits different.

Favourite snack, dark chocolate rice cakes from M&S.

Currently 100kg, up from 89kg last year. Aiming for 1900 calories which is going well. Getting used to the feeling a little hungry in-between meals.

I think my main issue was portion sizes, I realised my diet is actually ok.

01/01: 88.9kg
08/01: 87.9kg
15/01: 87.7kg
22/01: 87.6kg

Had a few days away with work and all the beers. Back at it this week.

1/1/23 69.9kg
8/1/23 70.5kg
15/1/23 70.9kg
22/1/23 70.1kg

Seemed to have turned a corner, went well over 71 this week and now it’s heading south.
No real big change, a slightly more intense run and weights towards the end of the week. Better portion control

28/12/22 87.2kg
1/1/23 86kg
15/01/23 86.2kg
22/01/23 84.2kg

2 kg this week, reckon it was just a lag from the previous week. Came back from a huge week riding abroad and seemed to go up a tiny bit and plummeted this week.

Importantly to me, seeing the difference in the mirror. Less extreme with the diet this time round, working well.

Well done everyone.

.

1 Attachment

1/1/23 - 77.5kg
8/1/23 - 76.5kg
15/1/23 - 75.8kg
22/1/23 - 76kg

Bit annoyed about that but I think I have lost fat and gained muscle this week 🤞

Week 1: trend = -0.1kg, measured = -0.1kg
Week 2: trend = -0.9kg, measured = -1.7kg
Week 3: trend = -1.6kg, measured = -2.2kg

Surprised, been in a bit of a huff with the world this week.

Week 3 Check In

(27 Dec - 93.0 post Christmas bloat)
2 Jan - 91.6
9 Jan - 89.5
16 Jan - 89.4
21 Jan - 87.7

Target 80

Aside from the odd post-supper sugar craving (satisfied with a small bowl of frozen mango chunks), the reduction in calories isn't too much of a hair shirt.

I've reduced bulky starchy carbs (potatoes, rice, bread etc...) quite a bit, which has probably had an impact in overall water weight, and upped leafy . fibrous veg by a lot (whole broccoli, half a cauliflower sort of thing). Braised red cabbage is a favourite, as it has that sweetness, without the calories.

Week 1 done, weight down 0.85kg but that's well within the bounds of just how (de-)hydrated I am. I only really bother to care about comparing weights with 4 weeks ago, so some time to go on that.

More importantly:

• Back to the weekly spin class at the local leisure centre (urrrrgh)
  
• W1 of https://hundredpushups.com/ done, on to W2
  
• W1 of https://sawback.com/blog/leg-blasters/ done, easing in so this week will be 3 sets of mini LBs
  
• 1h40 of 5-a-side
  
• Did two runs but missed the planned 3rd run but that was due to looking after nephew for most of the weekend
  
• As a consequence of said nephew entertainment I was able to get back in the pool (managed an initial 400m swim) and did a Zwift ramp test whilst he was throwing himself off the diving boards with my daughter, so that's a fair swap for the missing run
  
• Minimum 10k steps a day, and actually 91.5k for the week
  
  

That was the "medium" week, now a "medium-hard" week, but far less grumbling from the legs on the spin classes and runs. 400m of swimming sapped everything from the shoulders so that needs a lot of work. Should sneak in an 800m swim this week I hope.

9/1 - 91.2kg
16/1 - 88.1kg
23/1 - 88.3kg

I'd had a dip to 87.3 but then had a bit of a messy weekend.

1/1/23 - 72.2 kg [BMI = 26.50 = moderately overweight]
15/1/23 - 71 kg
23/1/23 - 70.2 kg [BMI = 25.7 = less moderately overweight]

81.1kg > 79.1kg > 78.9kg > 77.9kg

Loosening things up at the weekend, mostly trying to keep at least two meals to plan each day but let the third go where the stomach wants, so could have lost more by this point but also would probably be more grumpy. Happy with the direction of travel.

Have got fuck all exercise in the past couple of weeks too, mostly due to the ice (cycling is my only exercise and I generally won’t cycle if there’s ice on the roads) and busyness. Hoping to see a bit of extra weight shift if I can get back into a decent routine on that front.

03/01 85.7
09/01 84.7
16/01 84.2
24/01 83.2

Been trying to make this as sustainable as possible so not limiting calories too much and eating nice meals, filo pies are hitting the spot for not too many calories.

2/1/23 - 103kg
9/1/23 - 102.1kg
16/1/23 - 101.1kg
23/1/23 - 100.6kg

Making Steady progress, need to keep snacking to a minimum, and do a bit more phys. But still very happy with the effects.

Current breakfast tip.
100g frozen blueberries (50cals) pinged in microwave for 90seconds
mix w/ 30g oats (120cal), teaspoon peanut butter (50cals) and 150g Quark (150cals)

Kinda reminds me of a blueberry cobbler

From a consistent 84/85kg up to the start of 2018, I lost around 10kg with calorie counting and 16/8 IF, plus consistent exercise. It's then gone up and down slightly, with a dip during the 1st lockdown when I was eating healthily at home and on the turbo loads.

It's been creeping up again and I want to get it down to around 75kg, and reducing my body fat which has also been creeping up.

16/1/23 - 80.6kg 21.7% BF
24/1/23 - 79.9kg 21.4% BF

1 Attachment

87.2>85 - reasonable start, getting my exercise back these past two weeks and that just feels great in and of itself, hoping that together with sensible eating a steady loss will continue...

03/01/23: 78.1kg
09/01/23: 76.7kg
16/01/23: 76.3kg
23/01/23: 75.9kg

So far so good, although will see where things sit in the coming weeks. Targeting 75kg so not a million miles off where I am now, although I found myself plateauing around this mark last year and keen to break through.

I’ve spent the last month in a weight loss challenge with some work colleagues.

A fairly strict combo of Keto and intermittent fasting (8-16) plus running and gym work has got me down from 89kg to 83kg

Tomorrow is final weigh-in so I’m embarking on sauna and restricting liquids to shave off some final grams.

I’m aware that last month is not manageable longer term but my target weight is 80kg and I’m giving myself another month to get there - family life means keto is not practical.

Competitive element has definitely motivated me but I’m also seeing improvements in my running and fitting back in some clothes which were a struggle.

I’m away in the US with work next week which will be a write-off but hoping I can maintain some control

1/1/23 - 77.1
16/1/23 - 75
24/1/23 - 73.9

Feeling great without booze and meat, but I'm off for a long weekend to Porto at the beginning of February. Might keep up the no (or reduced) booze until I hit 70kg once I'm back.