Weight loss accountability/support 2022 edition

irn bru xtra is better than (post-sugar tax) full fat these days imo

Went to Edinburgh recently for a wedding with my partner, who is Scottish. She wouldn't let me try Irn Bru 1901 because, in her words, it'd be like giving morphine to a smackhead.

I prefer Diet Coke to full fat coke. Though the bottled sugar cane coke is probably my favourite.

I’ll be honest. I just absolute love sugar.

Maccas coke is my preferred option... I think the mix is on the "lean" side so it's more watery.

80kg - would want to get down to 74kg / 72kg for a big gran fondo in June.

I was at 75kg last summer so I'll stick to the same routine - which is max two beers during the weekend and lots of turbo sessions in the coming months. Sticking with Trainerroad as it seems to be the most effective platform for me.

I have a bottle in the fridge that I can't open now. It will just sit there. Perhaps it will be my champagne in April

My addiction this autumn/winter has been Magnums...don't even know where it came from. Just eat a box of Magnums at a time...if I didn't have Magnums in I'd drive to get Magnums and of course what's the point of going all that way for Magnums and not getting cookies, shortbread and dairy milk.

I used to look at these documentary fat people and think that to get that big was actually a huge effort and commitment to eating shite. Almost admirable. I was basically doing that but riding hundreds of miles a week.

1.5kg lighter than 1st Jan.
Glycogen aka cake stores, being flushed out.

Expecting to be 78kg by the end of the week. That would give me 10kg to lose in 12 weeks.

During lockdown, I ordered 2 tubs of Ben and Jerrys ice cream from Dominos, no pizza, just to meet their minimum delivery. Between my wife and I, they didn’t last past that evening.

Multi packs and multi offers are better for your wallet, but not on your willpower or weight.

Weirdly, I find that mini magnums or mini pots of Ben and Jerrys almost as satisfying as finishing the larger versions.

Probably the same psychological trick as using smaller plates to make your smaller portion appear bigger.

Have started using noom - not loving it. Might switch to nutra check as recommended.

What is a reasonable calorie deficit to run daily? Yesterday my Garmin had me burning 4k calories (resting and active, including a 4km run), and I noom tracked calories at 2328. I was definitely feeling that in the evening.

The Nutracheck app asks you what weight you are, what you want to be and how fast you want to get there. It then give you a target calorie intake for the day, how much you have taken in from the food for the day and deducts your exercise calories burned.

Now I dont know how accurate any exercise device is on calculating calorie burn but you can link your Garmin up (I dont use Garmin so cant).

The App then tells you how much you have left to consume without breaching your daily target. I like it so far, dont think I NEED it but if I get to the evening and I'm starving I know I can have a little extra without "failing".

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Is it free?

Im not sure yet. They say free 7 day trial of the full app, then its free use of a restricted app...I'm not sure what that looks like yet but I reckon I will sign up for the 3 month single payment. It is handy to scan barcodes.

It’s £3.99 a month after the free trial.

This is my life, i train like a borderline full time athlete and eat like I belong on that show that weighed contestants on industrial scales.

I feel this is something I can achieve, accepting sugar that’s in sauces etc but not adding any in which I think I will make a huge change.

Ta

Hopped on the scales this morning to be greeted with an a nice, round 90kg.

Using the NHS weightloss app for rough calorie tracking. Dropped calories to around 2100 a day based on its recommendation. Cutting booze and general snacking. Trying to fit a 1h fake cycle commute in 4 days a week and a couple of longer rides too.

Probably reduce calories a little more in a month or two. Want to get comfortable doing more riding without getting sick.

Keen to make progress again this year. Currently just under 100kg and want to be under 90kg (really 85 but first things first)

I have never been successful at cutting out snacks etc completely but have seen good results from an intermittent fasting type diet. Unfortunately last time I lost weight (down to 91kg at September last year) I triggered some gout through rapid weight loss (and possibly dehydration).

So really need to do a proper lifestyle change rather than a yoyo diet but easier said that done.

DEXA scan is far more accurate than BMI.
Lie on a table and an arm passes over you taking cross-sections.
You get a picture of yourself with your fat showing up in yellow. Basically I look like a banana.
Great for data nuts or OCD types. I got exact totals for fat, bone and muscle, and where I fit in the percentiles of the general population. The machine calculated my weight to within a tenth of a pound of what our fancy Tanita scale at home.

The point about BMI is that it is the best population-wide measure you can make with equipment that people will reliably have in their home, or have easy access to.

Measuring height is easy. Measuring weight is easy. Combining the two is relatively easy (especially with websites that do it for you).

BVI (Body Volume Index) is a much better metric, but hardly anyone has the equipment required to measure Body Volume in their home. DEXA scans are much much better, but they are not exactly commonplace in homes.

BMI doesn't work that well for me. Don't get me wrong, I'm definitely overweight (98kg at 1.73cm) but I could still do a sub 25min 5k at that weight. Not many people with a BMI of 32.7 can do that. (Of course my aim is to get my BMI down to under 25 [so losing more than a quarter of my current bodyweight] and my 5k time down to under 20 mins.)

Height: 1.73m (5'8")
Weight: 98kg
Goal: 72kg by end of 2022 (0.5kg/week)

This might have been covered elsewhere but is there a forum favourite smart scale? Have been eyeing up the Withings Body+ but have also seen some cheaper Chinese ones on Jeff's World (Renpho I think?!) but there's conflicting reviews out there on their accuracy.

Tanita ones seem to be the most respected/accurate but they are quite spenny.

1.85m, 36 this year.
Weight and BF %: 80kg and 21%
Goal: 80kg and 14% by end of year.