Weight loss accountability/support 2022 edition

Been using Nutracheck all week. Have managed to log most meals. Aiming for 1700 kcal, been over that a couple of times but starting to get back on track. Beers and half a pizza last night won't have helped, but doing ok today.

20/07 - 85.5
27/07 - 85.2
03/08 - ??.?
10/08 - 85.2
17/08 - 87.0
24/08 - 85.7

A good week, eating healthy, not drinking much, fixing the house up and going for walks and canoe trips.
19/06/22: 103kg
22/06/22: 100.2
28/06/22: 100.0
13/07/22: 100.8
19/07/22: 100.5
27/07/22: 101.5
05/08/22: 100.0
16/08/22: 99.4
24/08/22: 98.5

Great job

I'm doing TERRIBLY. Injured so not riding or running and it's putting into perspective how hard weight loss is without much movement. So yeah, stagnating or creeping upwards in the run-up to holiday. Will attempt to cut down more this week.

Can you walk ? 1/2 an hour on a treadmill at a brisk pace and steep incline melts calories

My dog mandates that I walk! I think I'm going to try and get more in that way - longer walks along the river in favour of standing in the field launching the ball for her

Train her to launch the ball for you?

09/05 - 114kg
16/05 - 111.2kg
23/05 - 109.5kg
30/05 - 108.9kg
06/06 - 108.6kg
13/06 - 108.1kg
20/06 - 107.4kg
27/06 - 106.7kg
04/07 - 106.8kg
11/07 - 107.8kg
18/07 - 105.5kg
25/07 - 105kg
01/08 - 104.8kg
08/08 - 104.2kg
15/08 - 104kg
22/08 - 104.1kg
29/08 - 103.3kg

That’s a huge difference! Do you feel better for it? How’s your energy levels?

Bread and beer-filled weekend, haven't commuted by bike and started skipping logging meals in Nutracheck already. Hopefully once the last bits of kitchen are ripped out this weekend I will have more time for commuting into the office and will be limited to salads, salads and more salads. Thankfully not many good takeaways around here.

20/07 - 85.5
27/07 - 85.2
03/08 - ??.?
10/08 - 85.2
17/08 - 87.0
24/08 - 85.7
31/08 - 85.5

I do feel better when moving less weight about, and it's nice that my belly no longer sticks out further than my chest

My energy levels are ok, but I'll make sure to get some carbs in the evening before a ride or it ends up feeling like a bit of a slog

Holiday arrived... I was nudging towards 75kg from 76 but hadn't achieved much. Turns out the hotel has many a ripped young German man in attendance so am feeling particularly podgy. Good for the motivation when I get home, but not a minute sooner

That’s the right way I think, and seems in line with what pros are doing. If have a big ride next day have some carbs the night before, if you need to recover have more protein- so constantly adjusting your macros day to day

19/06/22: 103kg
22/06/22: 100.2
28/06/22: 100.0
13/07/22: 100.8
19/07/22: 100.5
27/07/22: 101.5
05/08/22: 100.0
16/08/22: 99.4
24/08/22: 98.5
06/09/22: 98.2

Still going in the right direction

Nice work!

So far my theory that riding to work less will lead to less eating is good. Way down on the carbs and bars of rubbish.
90kg hovering but that’s ok after school hols when I get to train less

Managed to reintroduce carbs in my normal diet rather than just as a treat and feel like I’ve actually got a little bit leaner. Haven’t gained any weight anyway but it feels a relief to be able to have a sandwich or whatever when you’re hungry rather than trying to find a low carb alternative (and cutting down on buying/eating cooked meats feels like it’s wise long term).

The goal now seems to be maintaining the weight until January 3rd when I started. After a lifetime of yoyoing with my weight, I feel like I’ve broken the spell a bit where I’m actually building habits that will last.

80.2kg this morning, which is around where I’ve been for a few months now. Down from 93kg at the start of the year. Started a bit of cycling again so hoping that keeping cardio up will only help.

Measured my waistline a few weeks back and got a bit of a shock. I've since tried to cut out weekday drinking and snacking. My diet plan is not complex and is basically "go to bed hungry".

This worked well for a bit and I remembered that I quite liked feeling peckish in the run up to meals, but I'm struggling with this more now the summer holidays are over and I'm back in work. I find it really difficult to lay off the snacks, especially sweet things, during the day. I can't work out if this is because (i) I'm genuinely more hungry from using my brain more, (ii) I'm annoyed by work and that leads to comfort-eating or (iii) I'm suffering from some sort of decision-fatigue whereby making decisions all day for work leaves me with little mental resilience to make sensible choices about food.

Any tips?

Don't go to bed hungry.

What do you have for breakfast? If it is fairly low in protein, and high in carbs, along with being hungry before bedtime, will make you want more snacks throughout the day.

Eating snacks at work is often not because you're hungry, but because of habit or comfort eating due to stress. You should try finding some methods to minimise or change these habits, as weight loss is mostly about day to day consistency.

Ideally you shouldn't feel overly hungry, though if you're used to regular snacks, then you might feel yourself feeling cravings around when you would normally snack due to having less sugar in your system than you would otherwise.

A couple of more specific tips that might help:

-Drinking more water is usually a good thing, and have a glass of water instead of reaching for a snack. It might actually be what your body is wanting.

-Sugar free soft drinks is your friend, diet coke, sugar free squash. Doesn't add calories, and has no nutritional value, but might take the edge off your sweet tooth.

-Don't be worried if you do have a snack here and there, but aim to reduce as much as possible over the course of a week. Snack habits don't disappear in a day.

• If you know you can't avoid snacking, plan for it and make sure you have reasonable choices, rather than going to the shop and chowing down a full roll of chocolate hob nobs.
  
  

-I've found that a decent protein filled breakfast keeps me satiated until lunch time. A larger breakfast, but no snacks will usually end up as less calories than a small breakfast and lots of snacks.

Slowly slowly

Diet continues to be manageable, but my level of exercise has been reduced after hurting my foot

09/05 - 114kg
16/05 - 111.2kg
23/05 - 109.5kg
30/05 - 108.9kg
06/06 - 108.6kg
13/06 - 108.1kg
20/06 - 107.4kg
27/06 - 106.7kg
04/07 - 106.8kg
11/07 - 107.8kg
18/07 - 105.5kg
25/07 - 105kg
01/08 - 104.8kg
08/08 - 104.2kg
15/08 - 104kg
22/08 - 104.1kg
29/08 - 103.3kg
05/09 - 103.1kg
12/09 - 102.8kg

A week in Greece and I don't seem to have put on any weight! Pretty surprised but I'll take it. Next hurdle is holiday-blues. Then rainyday-blues. Then shortday-blues. Etc etc

MyFitnessPal barcode scanner is going premium at $19.99 a month…

What would be the best alternative?

Nutracheck does barcode scanning. I think I paid about £20 for a year but there may even be a free version

Frustrating this morning to find no loss after a long weekend of >3000kcal days on average

I hate it when that happens.