Weight loss accountability/support 2024 edition

Right, I'm all over this - I have invested too much in a specific size of trousers to get any larger.

Was about 64KG when I left London 6 years ago. 6 years of exploring the sheffield ale scene, having a child, and the pandemic saw me reach an unpleasant 73KG about 6 weeks back.

Through calorie counting and upping the exercise a bit (slow 5ks, slightly longer dog walks, inefficient swimming) I got down to 69.5 in about a month. And there I have resolutely stayed for the last 2 weeks, no matter how few calories I consume.

I feel like I can tell my metabolism has slowed down, so need to kick it back up, seemingly through strength training. Not a clue what I'm doing with that, will see what youtube has to offer - can't really be bothered with weights in the house, so bodyweight stuff will have to do.

Thanks! Writing it down also felt quite good!

..it needed a breakup of a 7 year relationship, broken radial head, 4 months off work due to it and continuing physiotherapy to kickstart it though.
Was 93/94kgs around the breakup in August '23. The 99kgs was after the broken elbow and just as I started to do the fulltime rehab in January '24 for two months.

A friend of mine showed me a picture of about a year ago at 94 on the weekend. jebus, how did I let myself go like that...?!

But yes, happy!

Will try to get it down a bit still, see if I can get to the 78kgs of 15 years ago.

Read back on the couple of pages back..

It happens, it just kinda stalls and then kicks back in again.

Exercise is never a bad idea, but the calories is the most important.

In the end I just did it by eating less.

I would just say keep being consistent - stalls happen. Resistance training is just good for you all around and getting steps in or zone 2 can also be really helpful.

lost my way a bit last few weeks as diy project interfered with my routine a lot and adhd was like if you're not doing the things properly we just won't do any of it.

took a week off running and lifting and had a couple of cheat meals here and there.

scales said 111.9kg but some of that is added muscle for sure as i can see changes in my arms and legs a lot. but time to refocus.

doing a hard reset today, going back to 1800kcal intake, strict meal daily meal plan and 3 days stronglifts and 3 days running 5k per week with sundays off.

going to spend 3-4 weeks focusing on bringing the weight down and then go back to eating maintenance to help encourage recomp again rather than just weight loss after that. if it works ok i'll keep yoyo'ing like that on/off every couple of months.

Good on yer HB.

Combination of holiday, covid, back injury and achilles tendonitis all in the space of 2 months has meant I've put on 4kg over that time.
Not the end of the world but the hard work between Jan-June has all been undone.
50k on my bike yesterday and 1000kcal deficit yesterday, which I'm feeling today but I'll settle into a routine with a healthy regular deficit.
Yoga and core workout this morning.
Bike again tomorrow.
Back to it...!

Are you planning on running a consistent deficit? 1k cals seems high but guessing thats bc of the cycling?

I had a bit of a blow out on Saturday - my flight home from the states was delayed 15hrs so our planned BH weeked in Norfolk was kiboshed. My mum instead came to London for the weekend. She looked after our daughter on Saturday. So we went for breakfast, lunch and dinner (+drinks). Which was lovely (less the hangover on Sunday). I managed to put on 7 pounds from Saturday morning to Sunday :/

And all gone and back to normal today
165 > 172 > 165

Hi I'm a Fatberg. Long time lurker, first time fat-sharer.
5'10" about to turn 48, currently 15st 3lbs (95kg?). Aiming for sub 14 (88kg).

Background excuses: the usual. Was relatively trim all through my 30s and could eat and drink whatever I wanted because I cycled, swam and ran a lot. Would start every day with 100 pushups and a hilly cycle commute. Same one the way home (often via the pub) and swim club three nights a week. Did long rides at weekends and regular runs. Think I was around 13st (82kg) for most of my thirties.

Then I had kids and moved out of London. Lost the bike communte for the train and got a busy stressful desk job and became sedentary. Drank to decompress, had a hernia and stopped swimming and running. Lockdown happened and I became almost totally immobile. An interest in cooking and brewing (actually more like eating and drinking beer) resulted in a 34" waist and medium tees balooning to 38" and XL tees bulging at the front and finding it hard to tie my shoelaces.

Have had a series of false starts mainly based on unrealistic plans to acheive an infinite percentage increase in exercise in a total lack of free time. Quitting booze for a while did help as I think that's been my achiles heel for a long time. Especially beer. Mmmm beer. The drinking is under decent control these days so I'm currently off beer and enjoying the occasional G&(skinny)T or a scotch.

This time, for the first time, I've accepted I've got to do something targetted and deliberate with my diet rather than rely on unrealistic expectations of the amount of exercise i'm going to do or vague notions of slight adjustments to very ingrained (bad) behaviours so i've started keto. I'm not folowing a plan or anything, just doing some reading and am sticking rigidly to a low carb, low sugar, no processed food diet. Annoyingly I didn't weight myself when I started but I'm pretty sure at my biggest I was close to 16st (+100kg).

Been on it for three weeks now. I'd been on the diet for a few days when I first weighed myself and was 15/7 (98kg). I'm away at the moment with no scales to hand, but was was down to 15/1 (95kg) before the weekend which is about 1 kg lost per week.

This feels pretty sustainable and although it's not easy, i'm not finding it as hard as I was expecting. It's a bit like when I quit booze. The way I look at it is that nobody is making me do this - I want to do this - so this is what i'm doing.

Good on you, Al! 🙃

started at 81.9kg on 3 june - now down to 79.5kg due to a combination
of limiting cals to 1610 a day (actually not too bad with some diet
tweaks) and increasing level of activity (e.g. 8-10k steps per day or
one strength workout / 5k run). trying to get as low into the 70s as
possible before switching to maintenance. at 181cm I’m now in the
healthy BMI range

74.7kg this morning

Are you planning on running a consistent deficit? 1k cals seems high but guessing thats bc of the cycling?

No definitely not - I'd be too grumpy. Probably 300-400 deficit is more realistic/sustainable. I'm not looking to turn things around in a short time frame necessarily.

Your example just shows that a little blowout is healthy - you feel like you've had a treat and you are back to good habits almost immediately. Niceeeee

Latest go to meal when looking for something quick, tasty and healthy.

Spicy Cucumber and cold chicken salad:
Half - a whole cucumber. cut in half and seeds taken out. I really like the mini cucumbers for this as they’re a little crispier.
I use a 32oz deli container - add cucumber, whatever chilli sauce you like, soy sauce, water, msg. Grate some ginger and garlic. Can add more things here. Shake vigorously.
I usually get one of those rotisserie chickens on an evening and part it into three. But also poach chicken just for this recipe. It really lives by the chicken being moist, so roasting or poaching is good for that.
Bag of salad leaves.
I’ll usually have one of those microwave packet rice and have 200g for dinner which means I have 100g of whole grain rice left over.
Combine all of the above and top with some spring onion, coriander and sesame seeds.

Should be c. 350 cals

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Thanks man. Variable progress tbh. I lost a load of weight in week 1-2 but seem to be stuck on a plateau heading into week 4 which is frustrating considering the considerable amount of denial being deployed.

frustrating considering the considerable amount of denial being deployed.

This is my life now. 😬

Off to get blood tests next week to make sure I'm not completely fucking my health in this quest to drop a few more kgs. I'm stuck at the moment, waiting for the increased step count to make a difference. 80,000 steps per week so far, the dog is fucking knackered!

Keep it up!

I think losing excess weight while eating quality nutritious food is very unlikely to fuck up your health.
Lower weight in general is better for most health markers, blood pressure, reduced impact on tendons and joints, less stress on the heart etc.

Of course, if your diet consists of a bar of dairy milk and 2 packets of cigarettes, then your blood work might be interesting.

I'm more worried about my increased fat and sodium intake while I've been on a keto diet. I've been doing it for over seven months now so I'm just being careful.

I didn't used to eat very much processed food at all but I've been eating a lot more cheese, beef jerky, diet coke, etc recently.

I can see why you might have concerns. I suppose you have to balance your blood work and health with the extra weight, compared to your results now, despite getting there eating things that traditionally are frowned upon.

Back on this, 75.4kg after 3 weeks visiting family in France.
With all the bread, cheese and delicious things, it’s definitely not as bad as it could be.

The plan is to get to 65.8kg. 145lb to be featherweight again.

Made 3kg of this Korean coleslaw, which should help.

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Interesting. I didn't realise you were doing this. Will keep an eye on your progress man.

tbh - i don't think i'm doing keto properly as i've been allowing fruit. Also wondering about the amount of salt in my diet when i'm avoiding carbs. Have a half theroy that this combined with not drinking anough water is causing water retention which is keeping weight on. I bought a bottle yesterday and am trying to make sure I stay hydrated through the day.

Another slghtly unsavoury sife-effect of the diet that i'm sure isn't helping is the errrr... digestive side-effects which can't be helping.

Also, think, i need to stay away from the nuts and dried fruit for snacks which must be super calories and sugar dense right?

Yesterday was day 25. I had small portion of yoghurt and honey for breakfast, a small bowl of pea and ham soup for lunch, a few nuts and died fruit snacks and a few bits of jerky for snacks. I had three esperessos and one cup of team with skimmed milk and drank two litres of water through the day. Dinner was yoghurt and spice marinated chicken thighs with baby spinach. I had a glass of wine in the evening. This morning, i'm a pound heavier than i was yesterday. Fucking fuck this. Doesn't help that i'm sick as a dog with a cold so not exercising. Bleh.

That slaw looks great btw. recipe please?

Sugar and starch are total no-nos for me. You would think nuts would be okay but most seem to be not so good (I've literally just eaten 30gms of Brazil nuts), almonds are good but very bad for the dog so I try not to keep them in the house.

I just discovered lo-carb bread which I've been eating a lot of, it's great to be able to eat sandwiches again. I'm just a terrible snackaholic, probably down to my undiagnosed ADHD, I don't drink, smoke or do drugs anymore so I have to stuff my face! 🙃

These are my numbers for today, not terrible, and I've walked 13,350 steps.

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Honey, peas, dried fruit and the wine are the culprits! It's fucking hard, man.

What I've eaten today:

Breakfast
2 slices of buttered toast (linseed and sunflower bread)

Lunch
2 X Mortadella & Brie sandwiches

Dinner
Homemade beef rib ragu with edamame pasta

Snacks/Drinks
2 litres water
1 X Nanny State AF beer
3 X Caffeine Free Diet Coke
120gms cheddar cheese
100gms Greek yoghurt
30gms Brazil nuts
10gms sugar free dark chocolate

I think that's it for today.

To me, that sounds like a sensible and healthy day's food. Weight can and will fluctuate day to day. Personally I'd keep on that track and monitor over a few weeks, and adjustable according to the overall trend.

I avoid nuts and dried fruit.
They’re pretty good on a health perspective, but I find them terrible for diet and calorie control.
The ‘just one more handful’ effect.

Also the dried fruit and concentrated sugar contained and fruit will be kicking you out of keto for sure (unless you’re having minute amounts)

A satisfying portion of fruits and nuts can completely wipe out a calorie deficit and switch it to a surplus.

I think it’s a plan that you can stick with and keep your intake lower, whether keto, low carb, meat and fruit, the better.

Things like hummus, nuts, fruit, peanut butter is kryptonite for many, especially if you’re not counting calories.