*** Big Fat Weight Loss Thread ***

End of day 2 of my dieting, I have had 1090 calories out 2000. I compared it to yesterday's diet and I had 1290 calories so 200 less than yesterday. I have had the following today:
Breakfast coffee.
Lunch huel black.
Dinner 2 large scrambled eggs with 1 tin of Princes tuna with some Tabasco sauce sprinkled on.
Added a rump steak to it as well as it's in the fridge.

Ive gone over my limit on my daily protein by 13g and compared to yesturday it's 30g more protein.
I'm a novice to dieting as mentioned in my previous posts, am I doing it correctly will I lose weight and should I be concerned that I'm eating knowhere near 2000 calories?

Edit: just changed my goal setting on my fitness Pal too losing 2lbs a week instead of 1lbs, that's changed my limit to 1500 calories a day instead of 2000. Going by today and yesturday I'm still under the limit, should I keep this goal instead then?
 
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You’ve got a bit further to go than I did. I started out dieting on the 24th April and weighed 12.23 stone at that time. Today I was 10.57 stone when I weighed myself this morning with a BMI of 21.7

I presume your target weight is around 11.50 stone with a BMI of 21.7. I’m only 5 foot 9.5 inches compared to your 6 foot.
 
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bakes0310 said:
End of day 2 of my dieting, I have had 1090 calories out 2000. I compared it to yesterday's diet and I had 1290 calories so 200 less than yesterday. I have had the following today:
Breakfast coffee.
Lunch huel black.
Dinner 2 large scrambled eggs with 1 tin of Princes tuna with some Tabasco sauce sprinkled on.
Added a rump steak to it as well as it's in the fridge.

Ive gone over my limit on my daily protein by 13g and compared to yesturday it's 30g more protein.
I'm a novice to dieting as mentioned in my previous posts, am I doing it correctly will I lose weight and should I be concerned that I'm eating knowhere near 2000 calories?

Edit: just changed my goal setting on my fitness Pal too losing 2lbs a week instead of 1lbs, that's changed my limit to 1500 calories a day instead of 2000. Going by today and yesturday I'm still under the limit, should I keep this goal instead then?
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What I look at is the actual rate of loss occurring and base intake off that. It looks like you’re almost (bar the Huel and fatty protein sources) doing a Protein Spared Modified Fast which is actually the only sort of rapid fat loss diet that works, although it’s not something most people can hack and it’s the sort of diet you tend do for short intervals with breaks between rather than for months on end. I’ve seen adult men on around 800 calories doing this with 4-6 weeks, so it’s not a concern because the high protein intake is muscle-sparing. Just realise if you go too low for too long you’re likely to see all the negative hormonal adaptations (test crashes, non-existent sex drive, poor sleep, etc) that come with chronic low energy intake. More moderate deficits are sustainable for longer before this sort of stuff happens.

I usually advise losing between 0.5-1% of your total bodyweight a week on average as it’s is sustainable for most and is unlikely to result in the loss of anything other than fat (unless your diet is low protein and you stop whatever physical activity you do - ‘use it or lose it’). The lower end is really only necessary once you get pretty lean so I usually aim for around 1%. You can up this rate of loss to 1.5% a week if you have a lot of fat to lose. Once you’re reasonably close to ‘beach body’ is when I usually advise to slowing the rate of loss down - unless it’s one of these 4-6 week hyper aggressive diets where you get in and out.

So basically, if 2lbs a week still puts you in that 1-1.5% band then it’s cool.
 
bakes0310 said:
End of day 2 of my dieting, I have had 1090 calories out 2000. I compared it to yesterday's diet and I had 1290 calories so 200 less than yesterday. I have had the following today:
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That's just not enough fuel to keep your body going long term. What are your body stats? Height, weight etc?

As previously mentioned, I'm 5'11 and now currently sat at 91kg, down from 107kg and I eat probably 2000-2500 calories a day. I workout 5-6 times a week, either HIIT, weights at the gym or bike ride. I have previously done the whole 1200kcal a day and sure it stripped me down but it's not sustainable. I had no energy and didn't build any muscle, so just made me weaker with way less energy and so found myself craving stuff I didn't actually want because my body needed more fuel.
 
bakes0310 said:
End of day 2 of my dieting, I have had 1090 calories out 2000. I compared it to yesterday's diet and I had 1290 calories so 200 less than yesterday. I have had the following today:
Breakfast coffee.
Lunch huel black.
Dinner 2 large scrambled eggs with 1 tin of Princes tuna with some Tabasco sauce sprinkled on.
Added a rump steak to it as well as it's in the fridge.

Ive gone over my limit on my daily protein by 13g and compared to yesturday it's 30g more protein.
I'm a novice to dieting as mentioned in my previous posts, am I doing it correctly will I lose weight and should I be concerned that I'm eating knowhere near 2000 calories?

Edit: just changed my goal setting on my fitness Pal too losing 2lbs a week instead of 1lbs, that's changed my limit to 1500 calories a day instead of 2000. Going by today and yesturday I'm still under the limit, should I keep this goal instead then?
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jesus man - 1090 Calories isn't enough to function.

Think LONG term changes.......Is 1090 calories a day doable for the long term....Absolutely NOT. Changing your eating habits to loose weight.

Simply put the average calorie burn per day is around 1800, up or down depending on age/weight etc - that is doing nothing. Just standard daily movement.

So even doing some light exercise say 300/400 calories - that's 2200 a day. and your only feeding your body with 1100 calories.....

Think longer term eating habits.....Not short term diet. All that happens is people loose some weight to start with, then it levels off/slows down, they get frustrated and "diet" goes out the window and the weight goes back on.

Changing your eating habits longer term makes things so much easier - slowly dropping a little weight but still eating 3 meals/2 snacks a day makes it way more manageable longer term.

As @randomshenans points out - it's just not sustainable at all.

I maintain my weight with around 2600-3000 calories a day. Don't move much more than 1lb either way but I do crossfit/golf/walking most days and that burns around 600-900 calories a day so I need the extra food. I know by tweaking that (3 meals, 3 snacks a day) - dropping a few hundred calories I could loose weight if I wanted but happy with current situation.

1090 calories isn't sustainable long term....Stop thinking short term weight loss - Think longer term health body.....
 
Thanks for the quick replies. I'll take on board to eat more and go back to just losing 1lbs a week. According to my 2 days of dieting, I don't snack so I think that's where I need to add the calories. I been recommended peanut butter (whole earth organic crunchy peanut butter) to snack on. I've had to Google healthy bread as I always thought it was unhealthy. It came up with sourdough bread as it's full of good nutrients and vitamins etc.
If I had 2 slices of that bread with peanut butter would that be a good snack?

I am 6ft 0inches and weigh according to gym scales this morning 99.80kg.


Despite being very low on my calories I done amazing in the gym this morning, I've been stuck on my PB for bench for literally years and it went up by 5kg, I couldn't believe it. Can anyone explain why, all I can think of is either before I was on a diet I was actually eating less than I am now, which can't be right as I'm gaining weight hence the diet. Or could it be I had more protein in my diet than I normally have?
 
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bakes0310 said:
Thanks for the quick replies. I'll take on board to eat more and go back to just losing 1lbs a week. According to my 2 days of dieting, I don't snack so I think that's where I need to add the calories. I been recommended peanut butter (whole earth organic crunchy peanut butter) to snack on. I've had to Google healthy bread as I always thought it was unhealthy. It came up with sourdough bread as it's full of good nutrients and vitamins etc.
If I had 2 slices of that bread with peanut butter would that be a good snack?

I am 6ft 0inches and weigh according to gym scales this morning 99.80kg.


Despite being very low on my calories I done amazing in the gym this morning, I've been stuck on my PB for bench for literally years and it went up by 5kg, I couldn't believe it. Can anyone explain why, all I can think of is either before I was on a diet I was actually eating less than I am now, which can't be right as I'm gaining weight hence the diet. Or could it be I had more protein in my diet than I normally have?
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If you have plenty of fat to lose the plus side is that you have a lot of easily available energy for your body to utilise. Getting stronger in this scenario is more realistic than it is for someone with low body fat on a diet - you can grow a little muscle (less than you would in a surplus obviously) or just get stronger from improving your ability to recruit your existing muscle fibres (efficiency) - it’s not unusual!
 
nlel1975 said:
You’ve a BMI of 29.8 which is overweight whereas 18.5 to 25 BMI is healthy. My aim was to get to a BMI of 21.7 which is in the middle of the healthy range, for me that was 10.62st and for you 11.50st as you are taller than me.

BMI calculator here https://www.nhs.uk/live-well/healthy-weight/bmi-calculator/
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It makes me chuckle at this year's effort from me. I've been hovering between 24.9 and 26.1 BMI for the whole of this year. I can't seem to shift down at all. But then again, it's hardly surprising when I'm scoffing cake and chocolate every other week. :p
 
ic1male said:
But then again, it's hardly surprising when I'm scoffing cake and chocolate every other week. :p
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I was 10.51st when I weighed myself this morning, since then I had a beef stew for lunch and also had a magnum white ice cream which I probably shouldn’t have had.

Despite this I’m going to have a Chinese tonight consisting of boiled rice, special foo yung and chicken and sweetcorn soup for starters.

Predicting my weight tomorrow morning to be around 10.60st but we'll see.
 
Day 3 it's the most calories I've had so far at 1563 calories.

Huel black.
4 rashers of bacon in a pita bread with salad.
2 scrambled eggs with tuna and Tabasco, I added just over a mug full of green beans to it.
Steak
Red gala apple.
Strawberries and raspberries.
2 coffees.
 
bakes0310 said:
Thanks for the quick replies. I'll take on board to eat more and go back to just losing 1lbs a week. [...]
I am 6ft 0inches and weigh according to gym scales this morning 99.80kg.
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I wouldn't worry about losing 2lbs a week, most of the dietary advice suggests that losing 2lbs a week is healthy too.

Likewise, a low-calorie diet is there to lose weight, once you want to maintain weight then you can just steadily increase the number of calories up to say around 2500 for the average man (or perhaps a bit less, closer to 2000 if you're working from home, not out and about much aside from some gym sessions).

I don't see why reducing calories to 1500 for a bit is necessarily a bad thing, have seen stuff by bodybuilders who reduce them down to 1300 even when they want to start cutting fat.

There are some diets that involve far lower calorie intakes - for example, 800 calories even, which they claim can be followed for up to 12 weeks. That would likely cause weight loss at an even greater rate than 2lbs a week.

https://thefast800.com/

Though the NHS mentions this is only recommended for obese or severely obese people in particular circumstances + to talk to your GP. As per the other poster, it seems you're at the far end of the overweight range but not quite obese so perhaps not suitable.

https://www.nhs.uk/live-well/healthy-weight/very-low-calorie-diets/

I guess the point I'm making though is that cutting to 1500 is fine if you're happy sticking with it as is losing 2lbs a week - that's often mentioned in literature etc.. as a healthy rate to lose weight and 1500 allows for plenty of food, no skipping meals etc.. without having to go hungry.

One thing to do (aside from cutting out the obvious like junk food/snacks and sugary drinks etc..) is perhaps just to cut down a bit on the carbs and eat more veg - you can still end up with a full plate but you've just changed the balance of it a little with a bit less rice/potatoes and more carrots, broccoli, peas etc..
 
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ic1male said:
It makes me chuckle at this year's effort from me. I've been hovering between 24.9 and 26.1 BMI for the whole of this year. I can't seem to shift down at all. But then again, it's hardly surprising when I'm scoffing cake and chocolate every other week. :p
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Same here, mines actually been creeping up, but i've been so unhealthy for such a long time now that it's hardly surprising.

The other day i ate a full cake at 1700 calories because it was out of date and would've been thrown away otherwise!
 
Martynt74 said:
The other day i ate a full cake at 1700 calories because it was out of date and would've been thrown away otherwise!
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Love it :cry: This is the problem though, isn't it. You make reasons for yourself to eat things you shouldn't.

"Well, it's the Euros, I'll have an ice cream and some chocolate. It's a special event"

"Well, I've had a good few days, it's fine to eat this entire bag of giant chocolate buttons..."

"Well, I just stubbed my toe, I deserve something nice to balance things, I'll order a kebab"
 
Oh massively, a big issue is that people know i eat junk food, so even when i'm trying to be healthy you can often get family bringing you round a treat when they visit etc and then once that happens it's easy to just think "well it's an off day now what else can i eat"
 
AndyCr15 said:
Love it :cry: This is the problem though, isn't it. You make reasons for yourself to eat things you shouldn't.

"Well, it's the Euros, I'll have an ice cream and some chocolate. It's a special event"

"Well, I've had a good few days, it's fine to eat this entire bag of giant chocolate buttons..."

"Well, I just stubbed my toe, I deserve something nice to balance things, I'll order a kebab"
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It's a day ending in a Y, I want a bottle of cider :D
 
AndyCr15 said:
Love it :cry: This is the problem though, isn't it. You make reasons for yourself to eat things you shouldn't.

"Well, it's the Euros, I'll have an ice cream and some chocolate. It's a special event"

"Well, I've had a good few days, it's fine to eat this entire bag of giant chocolate buttons..."

"Well, I just stubbed my toe, I deserve something nice to balance things, I'll order a kebab"
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Heheh, you totally are on my wavelength. I've just finished up a Waitrose's carb fest (trying out new things for me like baklava, macarons) with the intention to get back on track today. But then - wait! - on Friday the Olympics start. That needs a beer, pizza and ice cream to mark the occasion! And it's been like that all year.
 
nlel1975 said:
You’ve got a bit further to go than I did. I started out dieting on the 24th April and weighed 12.23 stone at that time. Today I was 10.57 stone when I weighed myself this morning with a BMI of 21.7
[...]I’m only 5 foot 9.5 inches compared to your 6 foot.
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Just curious - why diet when you already had a normal BMI? Was there still obvious excess fat or something?

I'd have just assumed that within a normal BMI you'd just look to do exercise and make sure your diet was healthy, no need to specifically seek to cut calorie consumption. I mean it's only a rough guide but if you build muscle then you can even end up pushing into the overweight category while still being healthy/not having excessive body fat.
 
dowie said:
Just curious - why diet when you already had a normal BMI? Was there still obvious excess fat or something?
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I went to the doctor on an unrelated matter and he weighed me, I was something like 78KG which I knew from past experiences was a bit overweight.

So I bought myself a set of digital weighing scales and started checking my weight each morning whilst limiting my calorie intake.

First day I weighed myself I was 12.23st with a BMI of 25.1 slightly overweight then over the next 10 to 11 weeks got my weight down to around 10.60st with a BMI of 21.7.

So now it’s just a case of maintaining it in the 10.50st to 10.70st range.
 
I reckon I do about 2300-2750kcals a day.

Typical day would be something like:

- Greek yoghurt with protein powder (proyo, it's wicked) with about 20g of oats, some blueberries and nuts (5-600kcal)
- Halloumi Burger for lunch (brioche bun, 100g halloumi, half red pepper, lettuce, mint, chili and mayo) - (600ish kcal)
- Typical dinner changes, depending on carb refuel or reduced carb. Today I'm working out at lunch, so I'll have a chicken burger for lunch (about 600-700kcal) and tonight I'm having steak and eggs. 200g steak, 80g baby new spuds, onions and mushrooms cooked off with the potatoes in a pan and 3 fried eggs (prob about 1000kcal).

- I will sometimes add in a protein shake, depending on what I've had in the day and if I'm feeling super hungry, or pressed for time and if I missed breakfast I'll add it in with lunch.
- I drink coffee with cream, probably about 4 a day. Proper cream. Serious cream.

I either ride and do weights or just ride, depending on day and the time I have. I do that 5-6 times a week. As mentioned previously, I am 5'11 and this time last year (maybe May time more realistically) over lockdown I hit my heaviest at 107kg. I weighed this morning (I normally just do it end of the month but was curious) and hadn't even taken a dump and had had breakfast, but I've now hit 90kg. It's been a completely sustainable weight loss. I still have nights where I eat pizza (having ooni pizzas this weekend) and at the weekend for the British F1 had full roast all the trimmings and finished off with sticky toffee pudding! Oh and homemade nduja burgers Sat night :P
I'm losing weight steadily, but more importantly I'm building muscle, which is helping me burn fat.

****, my wife is like 5'3 and 54kg and eats about 2200kcal a day! She's getting smaller, her weight isn't changing now but she's burning fat and getting leaner.

BMI is a pile of ****. Low calorie diets are a crock of **** and only cause your body and metabolism to get ****** long term. I did that for YEARS! I never get hungry now, I never feel like I'm missing out on anything food wise.
 
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