*** Big Fat Weight Loss Thread ***

Syla5 said:
Eating back calories burned through exercise is where so many peolpe go wrong with consistent weight loss goals.
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I guess it depends what exercise you're doing? Most of mine is plunged into my weekends where I might cycle for maybe 5 hours. I don't think I could survive on base cals after that.

tom_nieto said:
Interestingly Noom only gives you back half of the calories burned through exercise.
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I think this is closer to what I do. I accept if I've burnt 2k cals in the morning, I am going to need to eat a bit more, but not 2k's worth!
 
Syla5 said:
That's not what I suggested, you can apply an activity modifier to your BMR calculated calories and then spread that out over the week. Say your BMR is 1500, your activity level takes that up to 2k, you can sit on 1750 for 5 days of the week, carb up before your ride day on 2500 and then have 2500 the day of/after your ride etc. Total calories over the week is fixed, you've distributed them to account for your activity, and you haven't fluctuated based on pretty loose calorie burn tracking devices.
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Yeah, sure... but tbf that's not what you suggested above, thats all. You said pick 2k (or a number) and stick to that regardless of exercise. I'm set at 2.4k and still feel the need to go over on big days. I'm suggesting when you burn 2k to 3k in one morning, you need to up it a reasonable amount. I've done this and still successfully lost weight. For example on Saturday, I ate closing in on 4k cals, but I burnt, according to Strava... around 2.5k, which I'm comfortable with. If I was really pushing weight loss, I would have stayed closer to 3k cals consumed, but I would have definitely needed to up the amount a reasonable bit or I might have been feeling a little unwell tbh.

If I'm only burning 500 to 5k cals, I think I can get away with staying at target. When I have a long cycling weekend, I do a little like you say and increase my target a few days before and probably a few days after to recover.
 
Syla5 said:
I should have been a little clearer sure but i felt the base level of knowledge on how to set calorie requirements was sufficent to know that when i said pick a calorie amount, that a certain level of thought goes in to it.
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I thought that was specifically what we were discussing was all, so confused me. Someone said 'I use some of what I earn', you said 'you shouldn't do that' and now you're saying we should use common sense and you should sometimes.

We're both essentially agreeing to the same point though, you shouldn't for the smaller stuff, but sometimes you have to to enable the bigger stuff, but do it within reason. Just misunderstandings I guess :)
 
Yeah, so I would go a different route (and do) as sometimes I'm lucky enough to get out during the week or alternatively I might be unlucky and can't exercise at the weekend. Last week I cycled on Tuesday too. That's not normal and wouldn't be covered in a standard weeks activity. Or... there are some weekends I might do 120 miles and some I might only do 80, which takes different fuelling. So, I would rather go with a base that covers smaller activities and then add in cals as necessary on days I exercise 'big'.

Consistency is great, but not always possible. (Sometimes in a good way) If I have a week off I'll need to eat a LOT more as I'll cycle almost every day.

For 99% of people your approach is nice and simple and the best way to go. I only brought it up as you were talking to @Martynt74 who sometimes goes running for like 3 days none stop :p and is probably in that 1% with me.
 
Yeah, I've been using Huel for about 4 years, one meal a day. I actually really look forward to it after exercising. If it's a morning ride, then I have it for lunch when I get home. If it's an evening indoor training session after work, I have it as dinner. Drinking your meal when you're exhausted and thirsty works well for me.

Weight loss is working slowely since Xmas. It's rather annoying how easily the weight goes on and how hard it is to come off... I was around 15st 6 or 7lbs a week before Xmas. A week after Xmas I was around 15st 10 or 11lbs and I've only just now really got back down to 15st 6lbs this week. I'm not going super hard on the calorie deficit, but working quite hard on the bike. I'm hoping that will bring me to my Mallorca trip in better form, rather than really cutting cals out and losing some power.
 
Fuzz said:
buy and read the paperback "Atomic habits"
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I've never really read a lot of books, but this last year with a lot changing in my life, I've read several 'self-improvement' types and tbh, having been hyped so much, I was a little disappointed by it. It was good and I guess I would recommend it still, just not what I had hoped. Maybe I should try it again and concentrate more or something...

Others I took 5, 6 ot 7 bullet point type ideas to think about, this one only really habit stacking and the other similar reward-related version of HS, both of which seem a little obvious tbh? As I say, maybe I just didn't pay enough attention to it.
 
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Fuzz said:
Whey protein shakes are great for this; I do 1-2 servings of whey/day.
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This is an interesting idea. I tend to have about 24g in a shake when I go to the gym, it's about 90 calories. I could maybe make another one to go in the fridge through the day and drink to try and stave off hunger.
Fuzz said:
Absolutely no boredom snacking.
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I think more and more this is the harder part of me. If I can keep myself busy, I don't notice. If I've not got a lot on, I'm thinking about snacking...
 
I'm not entirely sure protein keeps me satiated longer, but I have a theory around cals per minute (when eating). So... a Mars bar, 200 cals and gone in 40 seconds. A Jude ice cream tub thing, 70 cals but takes me 3 minutes to eat (I eat ice cream very slowly). How long I spend eating something perhaps tricks my brain into feeling more full. A small popcorn is the same, 65 cals but takes a couple of minutes to eat.

Also, just the size. So, a Mars is around 40g for 200 cals, but a protein chocolate bar is 60g for 200 cals.
 
Isn't it funny... I knew after the Superbowl (where I definitely overate) I would put a lb or two on, if nothing else just due to the volume of food in my stomach, but even after a week I was hovering around the same weight. Given I've been indoor training quite hard and outdoor 110+ miles every weekend this year, I was expecting slight drops from time to time... but no... until this morning when 3 lbs dropped off! I think some might be hydration. (Although I drank a lot of water yesterday) I might get a lb back tomorrow, we'll see, but it was nice to finally see the needle move again!
 
Fuzz said:
This isn't tiktok.... :p I mean, this is a weight loss thread and it's about nutrition, you either interested in watching or not, there is no tl;dr IMO because if you have the attention span of a goldfish no one ever gonna learn anything..
Sorry, modern internet generation rant over :D
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Tbf, It's a clickbaint title and I think someone else has already said it's a silly video (I think theyt were referring to the video?), so it doesn't sound like we'd learn from it, so I won't waste time watching it... I guess it was if you wanted any discussion arounds it's points (Or, if it actually sounded interesting, we might watch), you'd have to tell us what it was about. :p
 
I used to eat quite large amounts every Sunday, even when I was dropping the weight 4 years back. It does make me wonder if there is actually a benefit to it. Almost like a shock every now and then to make it panic when the calories slow again?
 
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