*** Big Fat Weight Loss Thread ***

a66as said:
How do you guys cut calories so extremely to 2000 or under? I start feeling super hungry and can't get to sleep if I don't eat around 2700-3000 calories a day at 112KG, Do I need to cut my white carbs and eat more vegetables?
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I’m on around ~1600 kcal a day.

I’ll have a couple of black coffees in the morning until I first eat at around 11-12. I think it’s much easier to be hungrier in the morning, rather than the evening. If I’m particularly knackered I’ll eat earlier.

Then I’ll have a huel / protein shake mix (325-450 kcals).

In the early after noon I’ll have a pack of quorn sausages, a soup or another shake. (300-400 kcals)

I’ll have a beef jerky / protein yogurt as a snack at some point (100-200 kcals)

Dinner will typically be a Gousto meal, not overall fussy with what it is as I enjoy the variety. Followed by another protein yog and maybe a satsuma (650-800 kcals).

I find this all pretty easy to follow. Once a week I’ll have a ‘cheat meal’ which is me basically eating enough until I feel 100% satiated, whatever I fancy. So a big meal of something… I had a pizza this week. That probably helps stave off any cravings throughout the week.

I’m around 85kg so you might want to add a couple of hundred kcals onto that for your size.
 
As for my own progress, I finally made it into the ‘healthy’ zone on BMI, having been ‘obese’ earlier in the year.

So that’s a 3 stone drop \o/

Going to try and drop another 2/3 to drop my body fat % before building on the lean muscle (target end weight 12 stone).
 
a66as said:
How do you guys cut calories so extremely to 2000 or under? I start feeling super hungry and can't get to sleep if I don't eat around 2700-3000 calories a day at 112KG, Do I need to cut my white carbs and eat more vegetables?
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Quite honestly, for me it's a willpower thing. If I simply eat when I'm hungry, I would eat around 3k to 3,400 cals a day. Sleeping while hungry is a challenge for me, hence every night before bed I have two apples, a bowl of cereal and a protein bar (about 550 cals in all). My battle is then not to eat something when I wake hungry around 2am or 3am.

The other trick is to exercise. So, if you can burn 500-1,500 cals during the day, you have license to eat a little more in the evening!

So personally, I'm hitting about 2,400 cals most days, 3,200 on heavy exercise days (big cycle rides). Exercise in a week is twice to the gym, one indoor cycle session, 3 or 4 x 25 minute walks at lunch, 2 x 50 mile rides.
 
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a66as said:
How do you guys cut calories so extremely to 2000 or under? I start feeling super hungry and can't get to sleep if I don't eat around 2700-3000 calories a day at 112KG, Do I need to cut my white carbs and eat more vegetables?
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I would suggest that you don’t cut your intake so extremely. Get yourself down to a regular 2200-2400 intake and you’ll see progress from where you’re at now.

Edit - just to add, you definitely should look at what you’re eating. Increase protein and cut simple carbs will help with satiety. Get on top of your snacking game too. Super easy to have an extra 500 calories in one sitting from a “snack” (I’m guilty of this).
 
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Cutting calories, dieting , exercise etc is a mind over matter thing. At my lowest point I’d be consuming 3k cals, I was constantly craving food, it was all I thought about. I felt terrible, bad heartburn etc all the time.

Im now at 1500 cals, unless I’m down the gym, on those days I’m at 2k cals. But I had to get my head right 1st, ie only eat when you are actually hungry not when u think you are hungry etc etc. it’s a demon I have to battle. I’m struggling this week, not feeling 100%. I’m craving pizza, chips, milkshakes etc.

Im doing my final week of C25K at the mo and it’s the one thing that spurring me on, 8 weeks ago I was 17.5st and could barely run for 30sec I’m now 10kg lighter and running for 30 mins without the heart rate even getting above 160
 
I’m enjoying being a bit more relaxed (and taking a bit more exercise), but I worry that these are a few “easy” weeks before the festive season really gets going. I can’t remember the last time I hadn’t had a mince pie by late November :eek:

Refocus, refocus.
 
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My wife's bought a load of biscuits and chocolates 'in case we get visitors' and it's all just sitting on the kitchen table enticing me every time I walk past.
Big boy pants are on though and I'm trying to be an adult and ignore it all. :p

Knocked breakfast on the head, and I eat after 12 now, which is helping, especially as I'm eating porridge for lunch instead. :cry:
 
Uther said:
My wife's bought a load of biscuits and chocolates 'in case we get visitors' and it's all just sitting on the kitchen table enticing me every time I walk past.
Big boy pants are on though and I'm trying to be an adult and ignore it all. :p

Knocked breakfast on the head, and I eat after 12 now, which is helping, especially as I'm eating porridge for lunch instead. :cry:
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I find protein yoghurts are good for breakfast.

Breakfast can be so unhealthy and you just don't realise it sometimes. If you have a bit of a sweet tooth have you tried buying some wafers?
 
omnomnom said:
I find protein yoghurts are good for breakfast.

Breakfast can be so unhealthy and you just don't realise it sometimes. If you have a bit of a sweet tooth have you tried buying some wafers?
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Tbh I'm better off staying away from junk food entirely. I have zero self control if I get near a packet of biscuits.
Frozen berries in porridge helps with the sweet tooth.
 
I work 4on/4off and take homemade sandwiches each day for dinner. I'm thinking of swapping out sandwiches on two days with a tin of mackerel fillets (in tomato sauce) and mixing in some sweetcorn. Might sprinkle in a handful of nachos for a bit of texture.

Good or bad idea?
 
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depends on fillings in sadwiches i suppose.
condiments are the biggest calorie and fat loading factor inthem.

bread itself is not tat calorie full and has some protein - depends on bread as well

but again, change in diet always helps. something new to change from sandwiches
 
I've always thought of bread as mainly carbs and reasonably high in cals? About 100 cals per slice, right? So, two slices with some jam is probably 300 cals+? I guess it depends what it's for, as in I used to have toast for breakfast (part of it) but 200 cals for a bowl of cereal seems better use than 300 for toast.
 
Mr Jack said:
Well, it's now a year since I decided I needed to do something about my weight. Then I was 93.2kg (14st 9lb), today I'm 88.6kg (13st 13lb). Somewhat up from the 84.6kg I achieved at my lowest point in February but still 4.6kg down. I'm going to make another push to lose weight before the end of this year, with a target of 82kg before Christmas which I'll then doubtless need to re-achieve in January.
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Just over a month into this plan. I'm at 85.8kg. Almost 3kg lost. I think I'll probably miss the 82kg target for Christmas but I'm happy to be making downwards progress.
 
AndyCr15 said:
I've always thought of bread as mainly carbs and reasonably high in cals? About 100 cals per slice, right? So, two slices with some jam is probably 300 cals+? I guess it depends what it's for, as in I used to have toast for breakfast (part of it) but 200 cals for a bowl of cereal seems better use than 300 for toast.
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I think most are a fair bit over 100 for the nicer sliced bread - a bit less for wholemeal and roughly 25% more if you opt for thick slices over medium. I mostly skip breakfast unless I go to the gym in the morning, or sometimes I'll have a boiled egg and a couple rashers of smoked back bacon for less than 180 calories.
 
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