*** Big Fat Weight Loss Thread ***

My wife keeps using a pizza recipe of flour and yoghurt and suggesting it's healthy, but surely adding yoghurt makes it less "healthy" from a calorie point of view than a traditional recipe of flour/water/yeast? Saw you mention it in another thread and meant to ask you about it then.

It usually tastes pretty good, one time we seemed to have it nailed and it was delicious, some other times i find the base a bit raw in the middle as there's not much rise.
 
Somnambulist said:
Yes. Weight loss is rarely linear - can be for a few reasons - trust the process and as long as this trend continues you don’t need to change anything.

Some people stall and immediately start wanting to drop calories which is something that should only be reserved for when you’ve stalled for several weeks.
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I have lost just under 4 stone this year. But I only took my first set of pictures and measurements last month but I will do them monthly from now on.

I can see the difference in clothes, I am going to have to buy some new ones as the jeans and trousers, in particular, are now too big. :-)

I feel better and I am eating a hell of a lot healthier and more to the point I am enjoying it and enjoying the exercise.
 
randomshenans said:
... it's all a balance. My progress isn't as fast as it would have been had I quit everything, but at the same time I wouldn't still be doing it I don't think! Just learning to not limit calories to the point you're starving and will eat all the ****, but properly fueling your body to build muscle has been my biggest takeaway. I spent years dropping cals to like 1500 a day and worked out loads but never sustained it and felt ****.
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This is so true and I can say it's how I've lived my life and had constant fluctuating weight issues (currently down to 83kg from 93.4kg since March). As an example I've just spent a month doing keto for the first time and although I really enjoyed it and I felt better than I've ever felt in years (energy wise) in such a short time it just isn't sustainable for me personally as a proper lifestyle change so it got me thinking, why bother doing it? And so the cycle begins!
 
Danthus said:
I have lost just under 4 stone this year. But I only took my first set of pictures and measurements last month but I will do them monthly from now on.

I can see the difference in clothes, I am going to have to buy some new ones as the jeans and trousers, in particular, are now too big. :)

I feel better and I am eating a hell of a lot healthier and more to the point I am enjoying it and enjoying the exercise.
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Congrats. Measurements really become useful once you’re closer to lean since that’s when rate of loss, visual changes and weight plateaus tend to slow down and happen more frequently so just going off the scales only becomes less insightful.

I’m only over between about 8-18% bodyfat so only measure: chest, 2” above navel, 2” below navel and widest part of hips since my arms and legs never really change meaningfully and most men store the majority of their fat on their trunk like this (because hormones etc).
 
Well I'm down to my target weight now...

ChduEPy.png


Its half way between underweight 9.03 stone and overweight 12.20 stone. Its taken exactly 10 weeks to get here and I've lost 10.16 KG or 22.4 Pounds in total.
 
Martynt74 said:
My wife keeps using a pizza recipe of flour and yoghurt and suggesting it's healthy, but surely adding yoghurt makes it less "healthy" from a calorie point of view than a traditional recipe of flour/water/yeast? Saw you mention it in another thread and meant to ask you about it then.
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Not less healthy just a better balance of macros really. I use full fat greek yogurt, which has decent fat/protein macros and fewer carbs. My measurements are like 85g flour, 80g Greek yog, 1/2 tsp baking powder, 1/2 tsp salt. That's it. Then just topping with pizza sauce, mushroom, mozzarella and chicken for some more protein. Still gives you some carbs in there but compared to a normal pizza it's higher protein and more fat balance than carbs. I have it after a workout so don't mind the carbs it does have as I need them, but it's not the same level as an off the shelf pizza for sure!
 
Need to lose weight which is something ive never tried to do before. I go to the gym 4 times a week and try to eat reasonably well, but these last 6 years i have been a bit rubbish in terms of diet so need to get back on track. You really cant outrun a bad diet as i never miss a session at the gym and i always walk out knackered so i know im working out hard. I have downloaded fitness pal today and put in what i have had so far.

According to fitness pal i should be consuming 2000 caleries a day. I do Intermitting fasting (8 hours a day of eating) I break my fast at 12:00.

I have had 2 coffees and a huel black drink, i am suprised how bad coffee is and maybe should put it down to 1 a day as ive gone over my daily limit on polyunsaturated and Monounsaturated which im going to have to google to know what it is.

Edit:
Monounsaturated
Have these in small amounts. They can help to maintain healthy cholesterol levels.

Polyunsaturated
Have these in small amounts. Polyunsaturated fats help to maintain healthy cholesterol levels and provide essential fatty acids.


Okay its not a bad fat then?
 
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Any tips for someone who's never had to lose weight before?

I don't drink I don't smoke.
As of today I'm calorie counting with fitness app.
I'm IF for the past year but still gaining weight.
I lift heavy weights at the gym 4 times a week, been doing that for 10 years. My diet is letting me down and change of jobs from an active one to an office job.
The only liquids I have is water, coffee and huel if that counts.
 
Sounds like it's just likely the lack of cardio from the active job to the office based one. That would likely burn a decent chunk of calories through activity which hasn't been replaced whilst eating the same.

I noticed a similar thing when i went from getting the train to work as i'd walk to the station each side (twice a day) and then often walk around the centre of Manchester at lunch too. SO probably around 4-5 miles a day in total. I then changed jobs to an industrial estate and went House > Car > Desk > Car > House and yet ate the same and the weight piled on.

I don't think intermittent fasting will affect things much, it's more down to calories in vs calories out. By logging your food you might be surprised at how many you're consuming without realising it.
 
Martynt74 said:
Sounds like it's just likely the lack of cardio from the active job to the office based one. That would likely burn a decent chunk of calories through activity which hasn't been replaced whilst eating the same.

I noticed a similar thing when i went from getting the train to work as i'd walk to the station each side (twice a day) and then often walk around the centre of Manchester at lunch too. SO probably around 4-5 miles a day in total. I then changed jobs to an industrial estate and went House > Car > Desk > Car > House and yet ate the same and the weight piled on.

I don't think intermittent fasting will affect things much, it's more down to calories in vs calories out. By logging your food you might be surprised at how many you're consuming without realising it.
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Thanks for the quick reply.
I have just had my last meal of the day and logged it in. I'm 6ft and weigh 16.5 stone, to lose weight I need to consume 2000 calories according to fitness Pal I have had 1200 calories so I'm 800 short.
I've had:
2 coffees,
Huel black,
Minced lamb, carrots, cauliflower cheese all home made.,
Drank water throughout the day,
I will try and add cardio into my daily life as I'm sure that will help.
Daft question should I be aiming to meet that 2000 calories or should I pat myself on the back that i don't feel hungry despite being 800 short.
 
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I’ve lost weight by having one meal a day at lunchtime for example this week I’ve had Lasagna on Monday, Chicken breast with broccoli and mash on Tuesday and Jacket potato with cheese, ham coleslaw and beetroot today.

I’ve got a set of digital scales which has an app that goes with it to keep track of my weight gain and losses. My ideal weight is 10.62 stone but it can fluctuate between say 10.53 and 10.73.

I weigh myself in the morning and if I’m 10.53 stone I’ll have something for lunch then have something in the evening as well to get my weight back up to 10.63, if I’m 10.63 in the morning I’ll just have the one meal for lunch and skip the evening meal.

So I control my weight by weighing each day and eating accordingly.
 
bakes0310 said:
I will try and add cardio into my daily life as I'm sure that will help.
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I would agree with @Martynt74 that this is what you're likely missing. Long, fast walks, jogging or cycling. You can add it into MyFP and it will credit you with the calories burnt.

bakes0310 said:
Daft question should I be aiming to meet that 2000 calories or should I pat myself on the back that i don't feel hungry despite being 800 short.
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I went pretty hard core with restricting calories and it worked okay for me (not as low as 1,200 tbf). I think there's a balance of staying fuelled to allow the cardio work, but doing it efficiently and not consuming too many. IMO the short answer is, if you can cope on 1,200, go for it, but that might not be the healthiest way and it might not be sustainable?
 
AndyCr15 said:
I would agree with @Martynt74 that this is what you're likely missing. Long, fast walks, jogging or cycling. You can add it into MyFP and it will credit you with the calories burnt.



I went pretty hard core with restricting calories and it worked okay for me (not as low as 1,200 tbf). I think there's a balance of staying fuelled to allow the cardio work, but doing it efficiently and not consuming too many. IMO the short answer is, if you can cope on 1,200, go for it, but that might not be the healthiest way and it might not be sustainable?
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The 1200 calories is me being realitively normal diet apart from turning away pudding and a couple biscuits in the evening as I visit my grandparents often for my dinner. Today is my first day of dieting and tracking so I'll see what it's like over the next week or two but I wouldn't be surprised if I do actually eat about 1300-1500 a day.
But I may need to look into upping it as I'm not having a lot of protein in my diet, today I have had 80g when I need a 100g according to the app.
Also Its my day off from gym tomorrow but I've set an alarm for a morning walk.
 
Down about 4kg since 21st of June when dieted started - initial 2kg drop from water/glycogen blah blah then settled into a fairly steady rate of loss of about 0.7kg a week. Down about 4cm on my main measuring sites, can see my abs again in good lighting. Energy levels okay, gym performance okay too - mainly looking to maintain lifts but if I have a good day I'll take a PR.

Knocking volume down has proved quite useful for energy levels too whilst maintaining weight on the bar - the amount of work required to maintain an adaptation is a lot less than the amount of work required to create that adaptation in the first place - so instead of 3 sets I do 2 and stuff like that. Still ticks the 'use it or lose it' box without creating as much needless fatigue as progress. No point doing extra work to elicit gains like you would in a surplus when you're in a deficit, particularly as a non-noob.
 
Woke up nice and early before the alarm went off and went for my first walk. done about 45 minutes including a quick 10 minute dash into tesco to pickup ingredients for scrambled eggs. Walked at a fast pace and had quite a sweat on but wasnt out of breath as im actually still pretty fit person that just needs to lose the body fat.

@Somnambulist thats loads of weight lost, good for you.
 
Quick update!

Down around 14kg so far through sticking to 1800kcals a day and the last month have been doing a lot of miles on the bike and a few 10+ mile walks.

Weight loss seems to have slowed slightly but still feeling skinnier so I think im just packing back on the muscle due to the extra exercise!

Thinking about trying the gym again with a PT session a week next week when they open up properly, see if I can make it stick this time! I usually get bored after a few weeks due to me much preferring being outside :o
 
bakes0310 said:
Woke up nice and early before the alarm went off and went for my first walk. done about 45 minutes including a quick 10 minute dash into tesco to pickup ingredients for scrambled eggs. Walked at a fast pace and had quite a sweat on but wasnt out of breath as im actually still pretty fit person that just needs to lose the body fat.

@Somnambulist thats loads of weight lost, good for you.
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I’m joining in because this is the weight loss thread but at the risk of blowing my own trumpet, I’m pretty well educated in nutrition in both the academic and applied/practical sense. Dieting is easy for me and I’ve done this before several times as I do the slow-motion yo-yo between gaining weight over time to gain muscle and then having comparatively briefer periods of dieting to get the accompanying fat off.

I keep my protein intake the same, I’ve reduced fat intake a bit and because it’s by far the biggest source of calories I’ve more or less halved my carb intake (although it’s by no means ‘low carb’ now) and hey presto, about a 5-600 calorie deficit is created.
 
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