Weight loss accountability/support 2025 edition

It might be worth putting a goal and planned method on here, to see the progress you make over the coming months. Accountability might strengthen your resolve, and if things aren't going quite to plan, you'll have something to refer to, and something to improve.

I'll check in myself.
Weighed 74kg yesterday, though 1-2kg is carb and water bloat for sure.

Got down to 67kg (true weight 69kg ish)with a mild water and weight cut for a single day at the beginning of December for a martial arts fight that the opponent pulled out of, and since then have eaten like I've discovered Christmas for the first time.

Calming down the eating and drinking over the next few days as I'm honestly feeling a bit fed up of cooking and eating.
Diet starts on Monday, I'd like to get to a stable 66kg.
68kg by end of Feb (approx 3 kg a month)
64kg by end of May

Aiming to have a small deficit of about 400-500 calories on my maintenance. However, based on my height and weight and BMR calc, thats about 1300 calories a day. I do a lot of martial arts training, which burns about 3500 calories a week, so although I will fuel a little more on training days, I want to keep the overall calorie deficit high to cut a significant amount in the first 2 months.

Typical daily food: (focus on high protein intake, for decent recovery from training, and minimise muscle loss)
Breakfast: 3 egg omelette / scrambled
Lunch: Huel black (if rushed for time or on the move) / Chicken, rice, veg
Snack: Skyr snack (Lindahl pro probably) / fruit with fibre
Snack: Protein shake
Dinner: Protein with veg, homemade coleslaw, cabbage, broccoli, etc

Alcoholism

Depends where you are on the alcoholic spectrum, I guess. I myself am on the “can go without, but the moment I start drinking I’m unlikely to stop until I go to bed’. I also have poor impulse control and the combination of the calories from booze plus the calories from getting the booze munchies was making it impossible for me to lose weight.

Solution: I stopped drinking during the week. Weekend, I still smash a bunch of beers in the evening, but no drinks during the week.

poor impulse control

Another issue for me. Solved by not buying anything that I might want to eat in the first place. No danger snacks in the house - no crisps, no fucking delicious hummus, no chocolate. If I’m in the shop then I will chart my route so it doesn’t take me past the things I know will tempt me. TBH I have to do this less now as the more time has gone by the better my impulse control around food has become (see also, being less drunk all the time)

I hear you loud and clear, man.

I found I had to build myself up to it, months/years of procrastination then bang! I just did it. Jump in, it's the best way.

I have terrible impulse control, total snackafarian. Good luck, check in here for encouragement!

Another issue for me. Solved by not buying anything that I might want to eat in the first place. No danger snacks in the house - no crisps, no fucking delicious hummus, no chocolate. If I’m in the shop then I will chart my route so it doesn’t take me past the things I know will tempt me. TBH I have to do this less now as the more time has gone by the better my impulse control around food has become (see also, being less drunk all the time)

Absolutely this, cheese is my biggest temptation. Currently have lots of Xmas leftovers in the house which I'm working through at an alarming rate. MiL just bought me cheese for Xmas, she knows me too well.

My top tips for new dad lyfe (having recently been there/still there/ do you ever rly leave?!)

Stop drinking calories. I pretty much stopped drinking, you sleep better and it's easy calories to give up. 0% beers are pretty good and like 30cals.
Don't kill yourself trying to get more exercise in. You'll be more tired/frenzied, your partner will potentially be left with the little one more and as long as you're doing consistent exercise then your bmr shouldn't be a problem.
Diet will be your friend here and consistently being in a calorie deficit.
I've found having a few go to meals which taste good but are really simple helps and once you know the calories of them its easy.
Volume food is good - I've mentioned Skyr above but leafy greens and veg are the same. Fill your plate up with these.
Chicken breast or turkey is obvs low in cals but I find red meat can help with satiaty so I tend to eat a mix of the two + plenty of veggie days.

^reposting the above from the other thread as think it’s probably still useful for some (including myself!)

Your Skyr word of mouth marketing has paid off. I am a Skyr subscriber now.

In. 5kg to lose.

Usually hover around 67-69kg but I'm currently up at 73kg. My legs are a bit bigger than normal due to cycling, but I've got a visible spare tyre round the middle. I think some minor alterations might be all that's needed to fix this, i.e. a better quality breakfast, less processed food (like packet bread) and cutting back the booze.

Skyr me

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I am pro-skyr but it is 4x price of yog. skyr is golf club confirmed

A 450g tub of Arla natural Skyr is £1.20 at Asda?
500g of fat free greek style yoghurt is £1.10.

The individual flavoured pots aren't usually good value, but super convenient, good for portion control, and also packaged like a snack, if that satsifies the mental need for one.

The 200g Arla protein yoghurt pots are often 4 for £3, which makes them 800g of yoghurt for £3, which isn't so bad either. Also the pots are lactose free, vs the larger pots which are not.

My goto is the Lindahls pro lemon cheesecake / banoffee. 150g, 92 kcals, 18g protein and lactose free.
I find these more filling than 3 x fruit corners.

I need to start shopping at asda. those arlas are typically ~2.30£ when I see them (though they’re often half price on deal). the yoghurt I buy is billy basic and 0.60£ a tub.

Checking in for the odd bit of motivation. Comfortable with my weight at 78kg, but would like to put on bit of muscle and do some conditioning for my legs. Not easy right now either when I've got a bunion/toe problem.

Have an Apple Fitness subscription so just working on a 30 min workout every other day, and some light core/pilates stuff when I get up on rest days.

I generally stock up when it's on offer and it is always on offer somewhere. I also find that because it is so thick then it has a greater volume that some of the cheaper/thinner yogs and as it is also high in protein it satiates more.

@t-v @Acliff have eluded to this already but although it is boring to begin with, tracking calories is really helpful. A great example is nut butter or nuts (which is healthy) but is so easy to under estimate what a portion is - meaning you can quickly blow out your calorie goal.

I recommended these on the other thread but Bulk have Konjak noodles for 60p per pack - which are 20cals for 200g pack of noodles. They're obviously mostly water but an easy substitute for a noodle salad. They need a lot of flavouring but as they're basically 0 cals this is fairly straightforward.

Hummus, guacamole, nut butter/ nuts are not allowed in the house for the above reason!
Too much one more bite/serving potential!

I do veggie sticks, carrots, peppers, cucumbers etc. I use a small amount of ssamgjang as a dipping sauce, which I humbly offer as a better alternative to hummus.

Bulk have Konjak noodles

Wish I could get these in Oz, $3 for 200g here.

Right. I’m in. Earlier than September this year! Had a couple weeks off, time to refocus and go again!

I've found HBD ( Human Being Diet) to be really beneficial.

Basically it's eating a combination of protein and fresh veg , some carbs and pretty much avoiding ultra processed food as a whole.

I've found that by following this,it stops any cravings for snacks between meals pretty much.

I've also started to have no alcohol Mon - Thursday.

Cookbook
https://www.amazon.co.uk/HBD-Cookbook-Life-changing-recipes-long-term/dp/0008600783/ref=mp_s_a_1_1?adgrpid=161960857435&dib=eyJ2IjoiMSJ9.Z

I'm in.

Last year I started at 91kg and set a stretch target of 75kg for the year.

Although I never actually hit that, I got tantalisingly close at about 76.1kg.

Part of the reason for missing the goal was addition of muscle, as I have started weight training for the first time in my life. Gains are pleasing.

I also hit my goal of riding my first ever century ( I know rite? ) and used the training for that to augment Skyr life. Being sober for over 18 months has played a big part too.

It felt like a real year of change, for the good and my mental health has been very positively impacted, as have my relationships.

So, more of the above for this year.

I am at a post xmas and holidays weight of approx 78kg, so the first order of business is to hit my 75kg target and then get structured about muscle gain, probably in a bulk and cut phased approach.

I have some lifting targets, some cycling targets and I want to get visible defined abs at some point this year.

46 is the new 26, isn't it?

I've just had a final blowout weekend, knowing that the weigh-in this morning was going to be high. I started last year at 74.5kg, got down to 69kg over the course of 4 months, via a slow and steady calorie deficit approach.
Gym slipped in the second half of 2024 thanks to successive injuries and I gave up in November, knowing that I had an all inclusive holiday and Christmas to deal with in December.
Back on the scales this morning at 74.5kg. (Exactly where I was this time last year)
500 calorie daily deficit (including no booze) for the foreseeable and hoping to be around 70kg by my partner's birthday in late March.
Through a mix of 4 hours cycling, 4 hours gymming and 1 hours running each week, I should get back on top of things. This will come at the expense of some muscle but c'est la vie.
Game on.

Official start today at 74.5kg.
Meal prepped for several days so fridge is full of quick, calorie controlled and tasty options, as well as protein yoghurts and cans of diet coke.

The losing weight mechanics are pretty easy for me, the main thing I want to improve this year is sleep and recovery. My sleep habits were really poor last year, and that didn't help the eating, my mood or my health. Should have major benefits on weight loss too and keeping it off.

I watched the 'Don't Die' show on Netflix last night. I'm not going to follow too much of his blueprint but the emphasis he puts on his sleep hygiene is a good example to follow.

'Don't Die'

I predict he will die in 2025

I'll give you even odds on that.

He doesn't look that healthy for someone spending $2m/yr and every waking/sleeping hour hell bent on immortality.