*** Big Fat Weight Loss Thread ***

Hmmm might try and drop it from lunch then, but it's a nice easy way to hit protein numbers and have a reliable calorie metric.

Alcohol is definitely coming down, was around 8 units last week, which is only 2 beers. Plus got ruined because the local bar had an IPA waiting for me as i walked through the door last week! My follow up beer was an NA though
 
Martynt74 said:
Hmmm might try and drop it from lunch then, but it's a nice easy way to hit protein numbers and have a reliable calorie metric.

Alcohol is definitely coming down, was around 8 units last week, which is only 2 beers. Plus got ruined because the local bar had an IPA waiting for me as i walked through the door last week! My follow up beer was an NA though
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Give it a go, since the current plan isn't working. Switch it up and see what happens. If nothing happens still then go back if it more convenient for you lifestyle.
 
Yeah will try from tomorrow. Main issue is finding something easy/convinient to replace it with without just lobbing salami into a tortilla!
 
Martynt74 said:
Yeah will try from tomorrow. Main issue is finding something easy/convinient to replace it with without just lobbing salami into a tortilla!
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My lunch is Tuna mayo on toast. 25g of protein + whatever protein in the mayo (no idea, don't care, I even use Kewpie mayo, taste great). I toast the bread, spread on some regular butter. Bread can be white, brown, sourdough....whatever it is at work.

I still get my protein, 25g+, which is a good amount.

Today I ate an green apple after, then a Vit D berry gummy. The Vit D gummy is my treat lol

I semi watch what I eat but I do not calorie count. Calorie counting to me feels like I am constantly thinking, it feels like work even when I’m eating. I want to enjoy my meals. My method is keep what I eat relatively healthy and also, don’t eat until I am full, stop when I am no longer hungry.

It’s little tweaks like that which helps.
 
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I second everything Raymond is saying - focus on whole foods, knock the Meal Replacement shakes and that sort of thing. I can assure you that you're not in a 10,000 weekly calories deficit for any stretch of time and not losing weight.

I am a big believer that you can only track impact of changes over a decent enough period of time (3 weeks usually) and where most people get unstuck is they are constantly changing things and going up and down like a yoyo on their behaviours.
 
Oh yeah, I can't imagine you are at 10k cal deficit on a weekly basis....to do that you have to starve or fast a minimum of 4/7 days. If you are actually eating normally and working out then that is even harder.

To achieve that, you are in like 1500 cal deficit daily. You telling me you are eating only like 1500 cal a day (I am guessing your maintenance amount is like 2500), and then do an hour to an hour and a half of cardio daily? And I do mean DAILY? If you miss a day, do you double it the next?

Sorry, I don't see that happening.

Also, take everything conservatively. If you work out your maintenance calorie, it's 2500. Treat it as 2000.
If the treadmill says you burned 500 calories in 1 hour....treat it as 400. So to get 500 calories.....get it to 600 on the machine. If you are wearing an Apple watch or some sort, don't look at the total, look at the Active...the lowest number.

Be conservative with everything.

Long walks you do in the day outside the gym, don't count those. I don't wear my Apple Watch in the day, I don't want it to tell me "you've burned 170 cal walking to work" because that gives me a mindset that I have more room for more food. Mentally, I don't want to know that.
 
Yeah, probs a slight typo. Certainly around the 6000kcal mark though. I'd imagine.

I set MFP to be sedentary (which i mostly am outside of exercise) which gives a maintenance calories of ~1700/day to achieve a 1kg loss/week. I generally average around 10hrs exercise a week as a mix of running/cycling. Using a HR strap and power meter pedals i would usually expect the calories burned to be relatively accurate. Running usually shows ~800kcal/hour due to my weight which from reading online is probably about right. Cycling is closer to 600/hr based on power output/hr.

Based on BMR of 2400/day and average calories burned of ~750. It'd mean i was eating on average ~3100kcal/day, and there's no way i'm eating that much. There may be the odd week where that might be true because of a really bad day or two spiking the full week, but definitely not on a regular basis.
 
I would be inclined to throw ALL that out the window.

Aim to 1500 calories a day. Burn 600 calories in cardio every day, or every other day.

I say "aim", that is so if you spread on more butter, don't feel bad, if you are hungry and ate an extra banana, that's fine. But don't treat it you can eat a protein bar though.
 
Yeah, i said i might try that from May onwards but i'm not risking being under fueled for bike rides with the Traka coming up
 
I know the feeling. I could not get into this coat a few months ago, as in I could not do up more than 1 button. I can wear this again now. It actually look "straight" with nothing budging on the sides which is nice....hiding my belly quite well!

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I think to be honest you’re suffering with the same thing I used to - you know your stuff, you know the deficits etc, and you think you’re adhering to them… but you aren’t, or when you are, it’s in short bursts and then it’s under by the 3 days every couple weeks you go off track etc. I have many friends (and I was that too) that seek perfection, count everything etc etc but then undo progress all the time when their all or nothing approach swaps to nothing for a few days / a week.

I’d recommend taking a look at luke goulden on instagram, I worked with Luke for around a year or so and he helped me push past some issues I was having and completely reshaped how I think about food / fat loss / sustainable approaches to losing fat. Happy to do an intro to him but deffo check him and his team out. Heck, the accountability he provides as well as the pain of coughing up money for a coach goes a long way.
 
^^^ This is why I don't calorie count, why I am doing "my" method. I basically know my life style and my weight before all my gym work has reached some kind of equilibrium. What I ate on a day to day, over a period of 2 years, with all the occasional fast food, pizza, fried chicken and ice cream...wasn't making me super fat. So to lose weight I just need to stay the same (easy, as I am already doing that, so I know I can handle my own life style, that is sustainable), then just add in gym work.

The gym work is the hard part, stop eating and sitting on the sofa is easy. Getting a sweat and out of breath in front of strangers who are all fit, young and in spandex....makes me feel fat and awkward. But I use them as motivation and a goal.

I set small targets, my next one is 75g by end of the month. I have a rought idea of end goal but won't get there for a while and that's okay.
 
2 things happened this week.

1 - I can sustain the gradient and pace on the treadmill for an hour without break now. When I begun I pause every 10mins then 15 mins then 20mins. I’ve now done 2 sessions without stopping at all and it’s at a gradient higher than when I started. I would go on for longer but I can’t figure out how to make the machine go further than 60mins…it seems to want to go into cool down mode at 60mins

2 - when I started I can only do 30s plank. Tonight and with relative ease I did 2mins. I think I could have done 15s longer, it was only just started to burn at that point.

Oh, dropped a bit more, dead on 76kg this morning (I took off my watch) but did have underwear on.

edit - 75.8kg this morning.

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Switching up my meals.

Gone is the croissant / Pan Au Chocolat.

In Frozen berries, pumpkin seeds, greek yoghurt with honey. More protein, less processed food.

Might have put too much in my first bowl, don't have any scales to weigh it, it actually tastes like dessert....this shouldn't be healthy lol

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