*** Big Fat Weight Loss Thread ***

I let myself relax a bit at the weekends, but need to be on it during the week otherwise things soon head the wrong direction. As @AndyCr15 says >3000 calories a day is easily achieved! Have offset things a bit this weekend with a couple of bike sessions in the gym.

@Raymond Lin - my compliments on the chocolate stash. I am a hopeless chocolate addict and have to really restrain myself!
 
tom_nieto said:
I let myself relax a bit at the weekends, but need to be on it during the week otherwise things soon head the wrong direction. As @AndyCr15 says >3000 calories a day is easily achieved! Have offset things a bit this weekend with a couple of bike sessions in the gym.

@Raymond Lin - my compliments on the chocolate stash. I am a hopeless chocolate addict and have to really restrain myself!
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I should add the caveat that I have given, and giving some of those chocolates away. It's not all for me, but about 60% of it are! I am 1 box down (above pic on, took me a week), just opened the little white box today. Had 1 piece with a cup of tea earlier, will eat 1 more after dinner.

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Neuhaus are just the business. I really enjoyed walking around Brussels and wandering into various chocolate shops. They know what they’re doing!
 
Raymond Lin said:
I am currently going through £200 worth of Belgian chocolate...:D lol

I still eat everything, but everything in moderation. I eat perhaps 2 pieces max per day. But I have been going to the gym everyday. I aim to burn at minimum 500 calories through cardio alone. Not including the 5km I walk to and from work, rain permitting. Last night I burn 1000+ (probably like 1100, hard to tell because I tripped the emergency stop part way through and lost all the data). I want to say that I am not a drinker, I have may be 5 drinks in an entire year.

I am doing it this way partly through trying to prove I can do it and I think also when I stop dieting, I wouldn't put the weight back on because I go back to eat more. I eat exactly the same as I did before.

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First of all, the chocolates look nice lol. Personally the diet side is my strength. In a calendar year I have about 2 takeaways per year, maybe 5 at the max. Am 47 and it has taken me a lifetime to build this discipline. I make my own workout hybrid programmes, some are 2 months, 3 or 4 months etc. The way I work is I have 4 weeks segments, I'll diet for a whole moth during the programme, the last weekend of the 4 week segment, I eat what I want on that Saturday and Sunday, which is around 26 days. On Monday I will start the cycle again.

In that 4 week diet segment, I won't touch even one single sweet or crisp, not one piece of junk goes into my mouth. My family hate it because on birthdays etc I won't be eating with them, they accuse me of being extreme etc.

Am 10 stone, when I start a new programme my maintenance calorie intake is around 2200 calories a day. I always start at around 1400 and increase it by a hundred each week. 1400 a day for a whole programme will be counter productive and I'd hit a plateau really quickly. I just keep my body guessing via changes in diet and workouts.
 
I’ve re-framed my brain, so when I see fast food symbols like the McDonald’s logo - I get the same feeling I would looking at the Embassy tobacco logo - danger and harm.

Sounds intense - but it’s just from a long period of cessation of that sort of food, in frightened of it.

I’ve done 6x gym sessions this week, and mostly content eating chicken / steak and rice, I had Nando’s for lunch once (chicken) and a mars bar yesterday.

Courting a girl I met at the gym who likes me (and I have a schoolboy crush on her) so far so good, old me would have wanted to stress binge eat, new me is “more Russian twists!l
 
MUFC said:
First of all, the chocolates look nice lol. Personally the diet side is my strength. In a calendar year I have about 2 takeaways per year, maybe 5 at the max. Am 47 and it has taken me a lifetime to build this discipline. I make my own workout hybrid programmes, some are 2 months, 3 or 4 months etc. The way I work is I have 4 weeks segments, I'll diet for a whole moth during the programme, the last weekend of the 4 week segment, I eat what I want on that Saturday and Sunday, which is around 26 days. On Monday I will start the cycle again.

In that 4 week diet segment, I won't touch even one single sweet or crisp, not one piece of junk goes into my mouth. My family hate it because on birthdays etc I won't be eating with them, they accuse me of being extreme etc.

Am 10 stone, when I start a new programme my maintenance calorie intake is around 2200 calories a day. I always start at around 1400 and increase it by a hundred each week. 1400 a day for a whole programme will be counter productive and I'd hit a plateau really quickly. I just keep my body guessing via changes in diet and workouts.
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I don't buy takeaways full stop. I think I only have fast food is when I am away, or on a long drive (3hr+) journeys. I don't remember the last time I had an Indian or Chinese takeaway. I last got a shawarma was may be 6 months ago and it was just the shawarma and no chips.

I am fat because I used to just over eat little by little. Like 2 servings of rice at dinner, crisps between meals. Extra 300 to 500 cal daily adds up fast. But even then, I was never a person who gets takeaways anyway because I find them too expensive, especially when you are talking about delivery.
 
Raymond Lin said:
I don't buy takeaways full stop. I think I only have fast food is when I am away, or on a long drive (3hr+) journeys. I don't remember the last time I had an Indian or Chinese takeaway. I last got a shawarma was may be 6 months ago and it was just the shawarma and no chips.

I am fat because I used to just over eat little by little. Like 2 servings of rice at dinner, crisps between meals. Extra 300 to 500 cal daily adds up fast. But even then, I was never a person who gets takeaways anyway because I find them too expensive, especially when you are talking about delivery.
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The days of ringing up and getting free delivery or when we used to walk to the takeaway. Usually on them days off I'll snack on crisps and chocolates but not heavily. I'll have chips but I always get oven chips to avoid deep frying. Sometimes I'll get a pizza from Morrisons or frozen chicken tenders from a local meat shop.
 
6th Feb. - 79.3kg.
11th Feb - 78.4kg (I stood on the scales twice, first time it gave 78.3kg)

Been killing myself in the gym everyday for the past 2 weeks, doing an incline walk, started off at 6 (is that level 6 or 6 degrees? no idea), currently at 10. Doing a pace of 3.4 on the speed and now burning 600 cal per hour. I aim to do a minimum of 750calories per session, last night I did 1000. It works out to about 9km walk for about 90mins.

3500 cal = 1lb of fat...the maths works out.

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Making slow progress here. Weight hold at 90.8kg this morning. Body fat 20.1%.

Diet has been logged meticulously which is a bonus. I’m a bit of a weekend warrior (albeit without booze), so I’ve not worried too much about going over on those days. This has been counteracted with exercise and being more strict in the week. Probably running a daily deficit of 300-500 kcal over the week. The relaxed weekends explain the slow progress, but not worried about that as long as things are down trending. December was definitely an illustration of how things could slide if left unchecked and the importance of good sustained periods of mindful eating and restraint.

Still focused on getting to BMI <25 and dropping BF to 17-18%. Hopefully not too far to go. The hard part will be maintaining exercise regularity to try to keep fitness and strength going a bit. Skiing holiday will be reasonably active, but let’s not kid ourselves thinking that diet will be under control. Will definitely have a drink, but not 10 beers in the apres bar like years gone by!
 
Getting the fitbit out again last week was definitely a good for thing for me. Thought I'd settle for 10-12k steps but am doing 16-20k a day. I think the 'challenge' aspect really works for me. I want to 'just do another 1000' when the numbers tick up.
Even bought a cheap walking treadmill as, much as I prefer to walk outside, the current weather is just making it miserable.
 
Kinda surprised by the weight dropping off this week.

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It was in January that I started using MyFP again and holding myself a little more to account. Probably somewhere between 300 and 500 cals less a day, I would guess. January also included my birthday (with some meals) and an all-you-can-eat week-long holiday... but I did cycle a lot to counter it. This morning was actually 15st 5.6, so that graph will look even steeper as the month progresses.

For me it's so much about habits and routines. eg, I got into the habit of a 10:30am snack. Now, I'm gradually getting out of that routine and I don't feel the urge at 10:30 so much.
 
HACO said:
Been a tough couple of years in my personal life and have been drinking a lot more than usual, which saw my weight go to 100.5kg, going three digits and technically obese for the first time in my life.

Stopped drinking a month ago and the weight stopped going up but hasn't come down. And after a brief chat with the GP decided to go on Mounjaro privately which I'm barely eligible for thanks to my BMI being 30.3 right now. Took my second jab today. Lost about 1.5kg last week, probably mostly water weight but so far I've generally been eating a lot less than usual thanks to the jab.
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Been almost 6 months since I started, and I'm down about 25kg. Starting from the heaviest I'd been as an adult I'm at the lowest weight in my adult life now. Maybe another 5-6kg to go before I get to 10% body fat which has been my goal lately, hoping to hit that in the next 2 or so months.
 
Holy crap, I weighted at 78kg this morning, and I didn’t even take a poo before is stepped on the scales!

That’s like a kg lost from shear gym work to get my calorie loss in a week.

Speaking of which, I remember my heart rate was like 140bpm when I first started and now it has dropped to 113 average and I am doing the same speed but almost twice as steep on the treadmill.
 
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^^^ had a poo and weighted in today

77.5kg!!!

(I also had 2 burgers and fries for dinner last night, I calculated they are probably around 500 cal each (single patty), but then I went on the treadmill and burn 1200 cal...although the Apple watch was reporting slightly less + some weight training...I spend way too much time at the gym)
 
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Yay, scales are finally moving again. Hopefully break the 13 stone mark next week, somewhere I haven't been for 12 years (and that took chemo to do it...)
'Clean' eating and 20,000 + steps a day is starting to show results.
 
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