*** Big Fat Weight Loss Thread ***
- Thread starter AndyCr15
- Start date
How much meat are you trying to eat as well? Still need to track for example if your goal is to lose weight.
Soldato
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not a ton, I just want weight loss not be a lifter bro.
an example day might look like: 2xbacon or sausage +2xegg, small beef steak, maybe a bit of chicken if needed
haven't been hungry.
So down to 112.5KGs this week from 116 when I started IF.
Finding it really straight forward now, not sure if this rate will continue. I’m not convinced this is water weight as I lost some weight before I started (down from 120kg at the start of the year.)
Finding it really straight forward now, not sure if this rate will continue. I’m not convinced this is water weight as I lost some weight before I started (down from 120kg at the start of the year.)
Associate
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- 26 Dec 2020
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- 183
Fellas, I really need to lose some flab.
Since the wife left me, I have been living off takeaways and that's caused me to balloon.
I am 5'3 and currently weigh 73 kilos. I need to get down to 65 kilos. Most of my flab is in my belly and my thighs.
I don't work out or go to the gym. I have an excercise bike and a 10kilo weights at home.
I need to get in shape to be an eligible bachelor again!
Since the wife left me, I have been living off takeaways and that's caused me to balloon.
I am 5'3 and currently weigh 73 kilos. I need to get down to 65 kilos. Most of my flab is in my belly and my thighs.
I don't work out or go to the gym. I have an excercise bike and a 10kilo weights at home.
I need to get in shape to be an eligible bachelor again!
I assume you are asking for some advice on how to do this? Many people here have success in many different ways, so it's up to you to choose the way that is most likely to work for you.
I would suggest you try and change your lifestyle rather than go for something with a high immediate impact. The main thing to remember, it's energy in versus energy out. MOVE MORE and EAT LESS. It's really that simple. (Simple, but not easy
)
I would recommend installing MyFitnessPal and tracking EVERYTHING that you eat. This in itself often makes you eat less. Depending on what you calculate you currently eat, set a lower calorie target. Probably around 2,000.
Then, depending on your current level of fitness set a simple target. "I want to be able to run 5K under 30 minutes by {insert date here}". Again, depending on your fitness, maybe start with brisk 20 minute walks every day, without fail. Work towards your goal increasing distance or speed every few days.
Weight changes through the day and even day by day, so I recommend regular weigh-ins (first thing in the morning, before breakfast) to see the trend, not the snapshot.
I would suggest you try and change your lifestyle rather than go for something with a high immediate impact. The main thing to remember, it's energy in versus energy out. MOVE MORE and EAT LESS. It's really that simple. (Simple, but not easy
)I would recommend installing MyFitnessPal and tracking EVERYTHING that you eat. This in itself often makes you eat less. Depending on what you calculate you currently eat, set a lower calorie target. Probably around 2,000.
Then, depending on your current level of fitness set a simple target. "I want to be able to run 5K under 30 minutes by {insert date here}". Again, depending on your fitness, maybe start with brisk 20 minute walks every day, without fail. Work towards your goal increasing distance or speed every few days.
Weight changes through the day and even day by day, so I recommend regular weigh-ins (first thing in the morning, before breakfast) to see the trend, not the snapshot.
Dayum, this past week was tough. Felt quite ill at times with a couple of days of the squits. Presumably body still adjusting to this low carb malarkey. Running still feels a bit sluggish but it's hard to know whether that's due to the slow transition to fat burning or after effects of CoViD. Anyhoo, down another 1.2kg at 80.4kg. So close to getting in the 70s again!
@ATiRubyfan Put your figures into this web page and calculate how many calories you should eat to lose weight. Then with tracking on MyFitnessPal (or Cronometer) you can see how much you are actually eating.
www.calculator.net
@ATiRubyfan Put your figures into this web page and calculate how many calories you should eat to lose weight. Then with tracking on MyFitnessPal (or Cronometer) you can see how much you are actually eating.
TDEE Calculator
This calculator estimates the Total Daily Energy Expenditure (TDEE) of a person based on their age, physical characteristics, and activity level.
www.calculator.net
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Do you have an idea of your TDEE and are tracking calories?
Sounds rough but hope you're starting to feel a bit better @ic1male.
I just can't drop my calories, no matter what I do I always seem to be on the higher side come the end of the day, I just don't like feeling hungry lol. 7 day average this week is 2785 calories
Although have hit 14lb lost since beginning of Feb and feeling loads better through better food choices, no alcohol and higher amounts of protein all helping too I guess. Feel a lot more refreshed after sleep too, I just need to remember all this for when I inevitably relapse 
I just can't drop my calories, no matter what I do I always seem to be on the higher side come the end of the day, I just don't like feeling hungry lol. 7 day average this week is 2785 calories
Although have hit 14lb lost since beginning of Feb and feeling loads better through better food choices, no alcohol and higher amounts of protein all helping too I guess. Feel a lot more refreshed after sleep too, I just need to remember all this for when I inevitably relapse I don't know the full science terminology etc but even when full adapted to Keto I think your maximum power output will always be lower than having carbs/glycogen stores in your body. Hope I haven't butchered that explanation. It could just be a case of adjusting to a new normal or you might still be adapting as you've alluded to.
Sounds rough but hope you're starting to feel a bit better @ic1male.
I just can't drop my calories, no matter what I do I always seem to be on the higher side come the end of the day, I just don't like feeling hungry lol. 7 day average this week is 2785 calories
Thanks. Congrats on your loss so far.
This is what is amazing me - there have only been a couple of occasions when I was absolutely ravenous before the evening meal but most of the time, there's no desire to snack or anything. I very nearly gave in the other day when I was ill. I thought it was my body's way of saying I needed more sugar. I started boiling the kettle, put a tea bag in the cup and reached for a big slice of genoa cake. Then I realised what I was doing and put it back along with the tea bag. I don't want to quit this early.
I have to say, even though I hate not being able to have certain foods, this style of diet really fits me. All the macros seem to just fit in perfect harmony without me having to try!
Yesterday as an example -
As AndyCr15 has advised its all about tracking, knowing what you are eating and how much you need to eat to achieve your goals. Although i would warn, give your size its not going to be a lot of calories!
For reference im 5'7" and exercise 4 days per week at the gym doing weights, and hit 10k steps per day consistently and i was maintaining weight during my recent maintenance phase on 2.2k-2.3k cals per day, when i want to drop weight i have to go down to 1.8k or below to do this!
Well done sticking to it, no cravings is definitely a game changer. What app are you using to track? I'm yet to find something better than MFP but it's becoming slower and slower with every update.
The Most Accurate Nutrition Tracking App | Cronometer
Eat smarter and live better. Cronometer is your personalized nutrition app to track macronutrients and micronutrients and count calories.
cronometer.com
The iOS app is a bit clunky but the web version does me just fine.
Yeah, it's amazing how little calorie intake needs to be for weight loss, especially with minimal amounts of activity. Realistically one takeaway could easily put you over the days target, so sorting out meals is probably the priority here.
What's working for me at the moment is cycling and intermittent fasting.
I only eat between 10-6, and get out on my bike as much as I can.
Cycling is definitely what has made the difference for me. What works is 1) I really enjoy it and 2) I can sustain the exercise for long periods (eg I can easily cycle for 3 to 6 hours, it's almost impossible not to have a deficit then!)
Just another note and I try not to bang on about this but I'll mention for @ATiRubyfan (and please remember, I lift weights too) but I don't think weights is a good option if your main goal is to lose weight. For example, I wear a Whoop now, which is generally very stingy about calories (always much lower than Strava says I've burnt) but it thinks a 15 minute jog burns as many calories as a 45 minute weight lifting session. Again, this is if your main goal is weight loss, if nothing else really matters. There are many benefits to lifting weights, it's definitely something I recommend, I'm just saying, if your main purpose is to drop some weight, I think you're better off going for a run or a cycle
Unrelated, I've started stretching and working on my core a little. Wahoo SYSTM has 'Yoga' and 'Strength' videos which I've started doing in the last seven days or so. It's quite a nice way to start the day. Flexibility is that element of fitness we don't think about much and something I used to have and I've recently realised I really should put some effort back into it as I get older and less flexible...
Associate
- Joined
- 26 Dec 2020
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- 183
I have this strong suspicion that science is correct about metabolism slowing down as you age. I am currently 37. As soon as I crossed 30, this flab issue began.
I do not eat red meat ( beef or lamb ) these days. I only have cake once a year on my birthdays. I even stopped eating ice cream years ago. I don't drink or smoke either.
Somethings which I have that found work in the past are :
- Egg and limeade diet - A glass of limeade made from quarter of a lime followed by two boiled eggs. Repeat every three hours. I once tried this for three days and lost a kilo a day. It then took a month for the weight to come back!
- K9. It's some aloe vera cleansing package you find on Amazon. It helps you lose some kilos by removing the food coating left in your intestines!
I do not eat red meat ( beef or lamb ) these days. I only have cake once a year on my birthdays. I even stopped eating ice cream years ago. I don't drink or smoke either.
Somethings which I have that found work in the past are :
- Egg and limeade diet - A glass of limeade made from quarter of a lime followed by two boiled eggs. Repeat every three hours. I once tried this for three days and lost a kilo a day. It then took a month for the weight to come back!
- K9. It's some aloe vera cleansing package you find on Amazon. It helps you lose some kilos by removing the food coating left in your intestines!
There are varying studies which say anything from 2-10% per decade of aging (emphasis more around 1-3% rate) - I also felt like once I was past 30, it was harder to keep the weight off, wait til you hit 40
However, when I really look into it, past 30 my social life changed, my spare time was used differently, my job role also changed a little - I was simply moving less and having more opportunity to eat extra. In my case at least, any slowdown of metabolism was secondary to causes within my own life for the struggle in keeping my weight down.
