Weight loss accountability/support 2024 edition

What's a sensible calorie deficit? I only had about 1200cal yesterday and rough BMR for me is 1600. I know that's too low (particularly given that walked for about 1.5 hours and did a 20min core workout) and I'm feeling it a bit today but I also felt VERY alert and clear-headed for the whole day yesterday, which was nice.
Really keen to do things the right way but I'm also insanely stubborn/competitive with myself, so yesterday felt a bit like 'winning'.

What's a sensible calorie deficit?

0.5kg/week is often quoted as a "sensible" rate of loss. Working back from this:-

1 lb (454g) of fat is 3500 kcal.

3500 kcal / 454 * 500 =~ 3854 kcal

3854 kcal / 7 days =~ 550kcal /day

500 cal deficit as a baseline but you’ll need to adjust as you go.

That’s a simple way to look at it 👍🏼
Cheers!

Popchips or snacker jacks. The kallo corn cakes are good too

78.6kg today. As far as I can remember that’s the lowest I’ve been in adulthood, or that is to say I haven’t been this weight since I reached it. Maybe lightest in 15 years.
Which is knocking on for 10kg down in a couple of months.

Great work mate! Are you still going for the no-carb massive fry-ups? No-one has ever made losing weight look more attractive than you did posting those pics of your breakfasts....

Haha. While I categorically think that low carbing is a cheat code for weightloss, I’m a lot more conscious about trying to avoid low quality and processed foods now.

I just have a coffee, cheap berocca in a pint of water, my supplements, and then another pint of water before I leave the house around 615am, couple of coffees at 7am and 9am. Lunch at 12: whatever main course is at the canteen (curry and rice, meat and veg etc), then dinner at 530pm. I try not to eat after that, with the exception of a protein bar or two if I go climbing or running after dinner.
We have a breakfast bought for us on Fridays so I tend to just keep it veggie - beans, tomatoes, eggs, mushrooms, toast. Feels like a massive treat tbh, and you don’t feel grim after having super cheap breakfast meat.

Weekends are more laid back, maybe a beer or two, but generally still happy to not eat until lunchtime.

So training for the week is:
Monday: climb + weights + treadmill
Wednesday: climb + circuits (chin-ups, sit ups, dips, press-ups, and very low weight shoulder stuff like lateral raises to keep my shoulders happy)
Thursday: 5km with warm up and warm down.
And then try and get a run and a climb between Friday and Sunday (happy enough with a climbing wall session and some treadmill).

Adding 20-40 mins of cardio or circuits after climbing has definitely added some much needed calorie expenditure.

I’m going to try and get a quick climb today, and have a fell race on Sunday, which seems like a pretty decent bit of exercise for the week, paired with a minimal enough diet. Fortunately my working day isn’t too taxing, so getting through the hunger to lunch time is manageable. If I’m starving I’ll snack in the afternoon on some nuts. Calorific as they are, they’re at least very nutrient dense.

/csb

That all sounds very well thought-out and not extreme, which is definitely my approach to all of this. I lost ~8kg last year by making breakfast a banana, eating sensible lunches (previously I basically treated lunch as an opportunity to have a full 1000+ cal meal) and trying to introduce more healthy (but not protestant) options into dinner rotation. Exercise, I would be cycling ~1 hour most days and doing 2 or 3 sets of fairly intense treadmill intervals a week. This worked for me alongside plenty of beers and indulgent meals, and probably averaged somewhere not too far below the 0.5kg per week loss trajectory.

Been doing my annual get down from
72kg to 68kg…it’s not a huge leap, but it’s significant to me. It saves me about a minute when running a 10k.

This year I have tried Noom as I was closer to 73kg which would be the heaviest I have been ever. It seems more accurate than Myfitnesspal and 2 weeks in I’m pretty much on target for the end of the month which is quicker than the usual 8-12 week process.

So yeah Noom seems to be working..

I've been using Noom as well and have found it quite helpful. Prefer it to My fitness pal. It's a bit pricey but if you threaten to cancel your subscription they knock a load off the price.

88-79kg

85.7kg yesterday.

Me and my other half are having the same struggle as yours.

Even cutting it to one bag a week between us. Still the numbers don't lie it's helping to getting back to pre Xmas levels

I hit the magic under 100kg pre Xmas and list that over Xmas with weight hovering around 101kg generally.

Dry Jan (wine +crisps) obviously starting to help but skipping breakfast and being stricter on portion size is a big piece of the puzzle for me. I would attempt intermittent fasting but I struggle to get home before 7pm so it's more like 15/9 or 14/10 than most of the plans 16/8 so it's hard to not eat later than I want. Any ideas?

My other half also struggles with the idea of not having 3 meals a day which she says works for her but it's too much for me to get into deficit but we often cook together so amending here rigid idea of what and when meals should be is part of the battle. It's tough because she generally eats very healthy (coelic vegetarian and avoiding all extra sugar) and helps me make better choices because of it

1 Jan - 91.2
8 Jan - 90.2
15 Jan - 90.2

Got a bit snacky last week but was expecting some change. 8h ride on Saturday should have cancelled out the takeaway after but was quite hungry on Sunday and probably overdid it a bit.

I'm also a 3 meals a day guy. It must just be habit but I struggle not to snack if I skip breakfast or lunch. I've just been eating massive salads for lunch every day. It feels like a meal but only comes to about 100 calories or something.

Any reccos for smart scales that fire data into garmin connect? No real loyalty to that app other than I already use it I guess. Ideally not the £100 garmin scales though…

The massive salad is a big winner. Once you get over the mental block of worrying it won’t be enough, you suddenly don’t miss the extra calories.

I feel like I really feel the benefit of not eating until lunch. There’s a weird sticking point around 9-10am where there’s a hunger pang, but it fades after a coffee and I feel generally so much better. Whenever I’ve managed to stick to these eating habits, I feel like I’m just so much more aware of what is actually in my body/stomach at any one time. There’s probably a slight increase in how sensitive my stomach is (which isn’t usually sensitive at all), but it honestly just feels like my body telling me when I’m putting bad stuff in.

So, I have cheap slater Bluetooth scales. I can automatically sync the data from the salter app to iPhone health data. Strava can read iPhone health data if you allow. Garmin connect can send data to health, but as far as I can see, garmin connect won’t read data from health.

Helpfully Strava having the current weight data is what I wanted. Sorry I can’t help with Garmin!

Ok I'm in the mix here. Desperately trying to get fit for track riding. Current weight 104kg height 196cm. 'Fighting weight for many years was around 93kg but illness keptme off the bike for a couple of years.

I used to love the turbo and am trying to get back into it but am hampered by prostate discomfort for any longer than about 20 mins. I allso use ibuprofen to assist in reducing inflamation from irritation.

Lockdown became a booze fest so no school night drinking. Let's do this thing!

Wahey, I've just completed my 2023 weight goal

69.9kg down from 77.7kg

Next goal is 68kg - that weight should mean I don't hit 70 during the day after consuming pizza and pints.

Whenever I’ve managed to stick to these eating habits, I feel like I’m just so much more aware of what is actually in my body/stomach at any one time. ... just feels like my body telling me when I’m putting bad stuff in.

This for me as well. Not to get too shiny-eyed, but after a short bedding-in period of a week or so, once I am in the groove it then "bad" food just doesn't seem quite so enticing or tasty any more.

Its quite scary really. I find it amazing how much “bad” food starts to disagree with me once I’ve started to be more controlled about what’s going in.
But also how quickly chocolate becomes as addictive as heroin. I do really enjoy being able to have a tiny bit of something and having the self control to stop, rather than just having to abstain entirely.
Occasionally go out for pizza, and I always come home with half in a box - something that seemed literally impossible to me at many points in my life.

Weirdly I think there’s a pleasure to not having stuff as well. Learning that little reward for the self control of just making a conscious choice to have something or not.
I’m hungry most of the morning, particularly when I wake up, and just before lunch at 12, having not eaten since about 6pm the night before. But managing to deal with the gentle hunger and then realising it hasn’t been that bad as lunch arrives feels pretty rewarding.

84.4kg today so 2.2kg down since the start, 10 days ago. Also started to make a bit more effort training for some riding events coming up which will both help and hinder (hunger + muscle increase)

Weirdly I think there’s a pleasure to not having stuff as well. Learning that little reward for the self control of just making a conscious choice to have something or not.

Very interested in this, for want of a better way of putting it, the anal retentive / masochist / self-denial-but-actually-getting-off-on-it psychology. It is the complete opposite of my personality - traditional 100% glutton, and yet still I feel a touch of recognition when you describe it. Like given the right encouragement/stimulus, a polar reversal might be possible