Weight / Fat loss

If you can consistently do the extra exercise, and reduce treats, you’ll get there no problem!

Replace the evening treats with something filling but healthy and low calorie, compliance will be easier as you won’t have to remove something that is likely a habit.
E.g a higher protein, lower fat yoghurt like Skyr, veg sticks with some sort of dip, rather than chocolate caramel digestives or crisps.

If you can consistently do the extra exercise, and reduce treats, you’ll get there no problem!

Yeah, but you wanna ease into it so it doesn't become a chore and you end up dreading the turbo. Maybe start with fewer or easier sessions, or let yourself have that beer once or twice a week.

7 sessions of beer a week and cut down turbo to one night a week, preferably not a school night.

If I write something here then I have to at least attempt it right? Makes it real so I might actually put the effort in....

Since september I have put on 12 kg, so need to lose at least that much to get me back to a reasonable weight. I have been on holiday, then injured, then christmas, and now have a sizable stomach developing and become noticeably slower. Considering I have never tried to lose weight before this might be hit and miss. Im going to try the 5:2, and extend the commute from 20km to 25km. Hopefully this, the sport I do anyway, and a reduction in drinking back to pre holiday and christmas levels will see me start losing fat.

The worry is that I will suffer on match days, so I will time my fast days for sunday and tuesday so I will hopefully have some energy for Saturday.

As of this morning I'm 94kg.

Yesterday I extended my commutes, did a hard yoga class and went on a run and still managed to eat my out of a calorie deficit.

Wouldn’t recommend 5:2 if you’re commuting a bunch and then playing football. Intermittent fasting is much better suited to high output/athletic stuff and has some other supposed benefits. Takes a bit of getting used to but is fine.

Stop eating sugar, stop drinking alcohol (or massively reduce both).

Thanks, Sunday was pretty hard. I'll give intermittent fasting a Google, see how it would synch with my everyday.

I play football once a week, mainly as a kick about with friends, but my main excersize is playing hockey and training for that. It requires quite a lot of planning to fit food around at the best of times, which is what led me to the structure of the 5.2.

I have gained 0kg, but lost none either. Small steps.

That plan sounds good - nothing drastic so sounds pretty sustainable. Good luck!

82.6 today on the scales. 2.6 gained over a very lazy Christmas. Back to fasting today, might slip in a short run, and have been thinking about joining the local 24hr gym, as membership is contract free and only £14pm. Largely because I lifted some weights over Xmas and I remembered how much I enjoy it - can't hurt to have a couple short sessions a week fucking around in the gym. It's also a lot more appealing than getting out running at the moment.

Ok some weirdness. I don’t feel super heavy by normal bloke standards, but a bit porky around cyclists or runners...

Last August I got gastritis/small stomach ulcer. It caused a fair amount of discomfort.
For some the discomfort stops you eating. For me it made me eat more because I’m greedy and that eating gave temporary respite from the pain.

So I’m ok now meds sorted the problem, but I put on 8% of body weight. Ive had to cut out spicy food, neat spirits, ibuprofen and reduce dairy. I’ve been really struggling to shed the weight. I’ve been training more than before- just not as intensely due to winter/job/family constraints.
And for about three months nothing really to report in weight loss. Then a slow tilt in the right direction

Earlier this week I had a dinner that was spicer than it was supposed to be considering the no chilli ban. I didn’t suffer any gastric problems. Two days later, I accidentally over-spiced a curry. I ate that and again for packed lunch.
Suddenly a significant lurch in weight loss

In the space of 7 days I’m 80% of the way to my usual weight.

OK from experience, my weight can lurch up or down. I’m guessing hydration & glycogen stores can move the needle on a day to day basis, but has the chilli done some kind of metabolic magic?

has the chilli done some kind of metabolic magic?

No.

Indeed. More than likely the spicy food means you've just got less shit inside you.

My daily weight varies by up to 3kg.

Just coincidence that the weight loss became significant at the point I reintroduced chilli? I’ll buy that.

I entered 2019 at 83.5kg and left it at 84.5, but that didn't quite tell the whole story as on the 28th of December I arrived in Morzine for a skiing holiday.

Three course breakfast, nice lunch and a five course dinner per day vs skiing from 9am until 4/5pm and I'm sat here at 80kg.

Challenge now is to keep up the exercise (aiming for a couple of hours per day, with the expectation of that only working as an average across the week), and to keep the blubber off.

Yep. There's some evidence the chilli can -slightly- increase fat metabolism but it's very unlikely to have had a large impact on your weight.

Gonna start daily weigh ins again tomorrow. Need to keep an eye on stuff, WFH snacking is going to be an issue.

First fast day today. Tin of lentil soup for lunch, tin of fried chickpeas for tea. So. Hungry.

Posted up thread at 94kg.

With a small diet change, and intermittent fasting the weight has been gradually dropping. I weigh myself every day and have stabilised around 88.5-89.5. Covid has curtailed my exercise, so I assume I shall have to reduce my eating a bit.

Still need to lose another 3kg to return to a level I was happy with. Could really do with dropping more as I have less muscle than I used to.

That's still 4.5 KG so not too bad :)

There are all sorts of online exercise videos now and bodyweight videos too for free

Found my kettlebell book, finally.

I....lost weight. 2 weeks of a super nasty cold/sore throat and I am undereating (threw out my fitnesspal) cos with lack of exercise I am paranoid of getting fat.

Not ideal either, as I am probably not that strong atm. But then the gym is shut, I'll regain that 2lbs again once I can use it.

Not drinking all the alcohol helps, but me and my partner are occasional drinkers, every so often we feel like it, but the lock-in hasn't changed the "wine o'clock" settings. Somehow... :)

Thanks, I was actually fairly pleased with the progress as it has felt like it was really minimal effort. Very little change to my life but a definite improvement on the scales. Ill start looking in to the body weight stuff, I have started a short run twice a week for the work from home.

Usually what happens is it comes around to spring and I spend more time on my bike, making trips etc, looks unlikely for that to happen this year. But fingers crossed for when this lets up a little.

I'm down 3kg since the start of self-isolation ~6 weeks ago.
Wonders of not overeating at work.

March 2019 - 82.2
July 2019 - 74.2
January 2020 - 75.5
March 2020 - 76.3
Today - 72.7

Non of my trousers fit

In the 18 days or so since my last post Im now fluctuating between 88.2-89.1. I weigh myself at the same time every day and the downward trend has slowed down but I think its still there. Ish.

Picked up running and do a 3 times a week body weight based effort, have managed 3 short bike rides ever so slightly stretching the 1 hour of exercise rule. This is a fairly big reduction in exercise and the intensity is noticeably lower. However with the extra time from lockdown I have spent more time cooking better food. Hopefully Ill dial in a bit better on the food front and get the exercise ticking over and manage to drop a few more Kg in time.

All of my trousers still fit.
Some now fit better as I am closer to the size I was when I bought them.

I'm still wearing the baggy shit that was trendy in the 90s. No dramas.

Just wait until it's fashionable again I'll be so far ahead of the curve...

#lolatfashion

I have lost 20kg since lockdown. None of my trousers fit either.

I lost 1 kg, some it may be muscle as I can only do kettlebells so my legs don't quite get the workout they do with cycling/squats/deadlifts as my heaviest bell is just 20 KG.

Crisps cannot be purchased or I will come out of this 2 kgs up... :)