*** Big Fat Weight Loss Thread ***

Mr Jack said:
Checking back in on this, 3 months later. I did well at maintaining my weight around the 85kg mark right up until Easter when I indulged in a festival of drink, food, and chocolate and put on a couple of kilos in about a week. This hasn't been helped by hurting my knee and not being able to get out running for over a month now. A few days ago I did a 68 hour fast to shed that weight and I'm back down to 85kg again - happy with that, but not an ideal approach for the longer term. I'm going to carry on trying to maintain for the next month and then try another weight loss push in June.
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Checking back in again, two months later, and it's not been great. My knee took a long time to heal up so I've only just started running again. May turned out to be full of parties and trips for various things and then I got Lyme Disease and had three weeks of antibiotics which made me nauseous unless I ate regularly so I went back to having breakfast every day and even added an afternoon snack most days (I normally just have lunch and supper). That planned weight push in June never happened, and I've ended up about 2kg heavier - 87.3kg at last weighing. I have a major work project which is behind schedule that I need to get finished for mid-August (after already pushing the deadline back) so I think I'll be too stressed to try for anything more than maintenance until after that is done but then I want to look at another push before the end of October.

Still I'm still 6kg lighter than when I started trying to get things under control last October, so it's not like things have gone into full reverse.
 
Mr Jack said:
Checking back in again, two months later, and it's not been great. My knee took a long time to heal up so I've only just started running again.
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I'm so peed off right now as I've hurt my leg as well and can barely walk. I think it's been caused by overstretching or lifting too much weight as a total noob. So I can't go running either. Which is messing with my head as I'm frustrated and just want to eat crap to cheer me up. I can just about hobble round the block but it's not the same feeling as going for a run.
 
ic1male said:
I'm so peed off right now as I've hurt my leg as well and can barely walk. I think it's been caused by overstretching or lifting too much weight as a total noob. So I can't go running either. Which is messing with my head as I'm frustrated and just want to eat crap to cheer me up. I can just about hobble round the block but it's not the same feeling as going for a run.
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What about swimming? That might be a more gentle type exercise you could do whilst you let your leg heal?
 
Just get one of these :D

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Ultra-Processed People: Why Do We All Eat Stuff That Isn’t Food … and Why Can’t We Stop? : Tulleken, Chris van: Amazon.co.uk: Books

Ultra-Processed People: Why Do We All Eat Stuff That Isn’t Food … and Why Can’t We Stop? : Tulleken, Chris van: Amazon.co.uk: Books
www.amazon.co.uk

Really good book.

A lot of you will know this already but it really does highlight a lot of issues with the food industry. This is also why things like vegan diets or alternative foods are not yet a great option as they're ultra processed and not actually all that good for you.
 
Diet needs to have an emphasis on whole foods whichever one you decide to go with. Easier said than done in industrialised world where we are surrounded by easy convenient food and most of us lack even basic of cooking skills.

Once you read about most of them like paleo, keto and even mote extreme things like carnivore diets, they all have overarching themes such as cutting out excess sugar, sweeteners and processed foods.

Reason why you'd probably feel good going from a bad diet on one of them om a short space of time (assuming you stick to the rules) but there's also a host of biological and psychological factors why some diets or types of eating (such as intermittent fasting) such certain people better than others.
 
Woo hoo! A month within the normal BMI range!

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Might celebrate with new trousers!

Quite concerned about upping the calories, but the next step will be to increase exercise. Think I probably need to do that by continuing to embrace the new way of eating and up protein intake. Problems will arise if I’m doing long cycles as I’ve cur back on carbs significantly. I guess I just need to count / weigh them and take into account the predicted energy expenditure and not worry about it too much.

Question - if I’m going on a 90 minute / 25 mile cycle Strava reckons 1500 calories burnt. My current thinking is to take in an extra 500 calories the day before and another 500 the day after to compensate. Is this a reasonable approach? To reiterate, eating more is absolutely not a problem for me!
 
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tom_nieto said:
Woo hoo! A month within the normal BMI range!


Question - if I’m going on a 90 minute / 25 mile cycle Strava reckons 1500 calories burnt. My current thinking is to take in an extra 500 calories the day before and another 500 the day after to compensate. Is this a reasonable approach? To reiterate, eating more is absolutely not a problem for me!
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Are you failry consistent on longer rides like that?

I would say that it would be best to factor it into your overly weekly calorie goal and then divide by 7, with a slight uplift on the actual day. My plan would probably be something like

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You'll note that the new total is slightly lower, but that's on the assumption that Strava always overcalculates and the body is clever and will increase efficiency and probably use less than reported.

Obviously it's harder when it's not consistent, but when i was at peak activity i'd regularly do runs where i could burn 3-4k at weekends and it just wasn't feasable to consume that much on single days.
 
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@tom_nieto also consider that studies show when doing bouts of cardio, the body reduces NEAT so while you might burn 1000 calories during the exercise, it ends up being around 720 calories net burn overall once NEAT reduction is taken into account. I imagine however this tapers off as you enter very high levels of calorie burn, hard to find studies on the higher end however.
 
Thank you both for the replies!

@Martynt74 - I can plan a bit ahead, but sadly I’m not as consistent as I would like due to various time pressures! It’s a really good idea and Noom gives a calorie range to aim for. I’m going to move my goal from the bottom of the range to the top of that to hopefully maintain weight. If I go for weight maintenance modes then I think I will overestimate intake (not a problem if establishing consistency).

@SixTwoSix - absolutely agree and would probably aim to give back 2/3 of the suggested total rather than the full amount.

Going to stick to the current plan until holiday at the end of the month and go from there.
 
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