*** Big Fat Weight Loss Thread ***

My documented change below..
all went wrong in 2022 and better diet started in September October with more gym etc.
i wasn't sure there were any changes to he regime until wife sent me that pic from Dec 22...
i think there was some change ;)

around 15kg difference
Z6nToB8.png
 
blairw said:
16 months of progress - 119KG to 96.5KG - I’m 5’10”

Pretty happy with how much muscle I’m hanging on too and I think I look fairly lean for my weight - really focusing on the next push to get to sub 90 and see where I am there!

Mainly been on 2100kcals a day, steps (10k), ad hoc weight workouts and more recently some running. Had the odd coasting month and have been as low as 94 before Christmas/holidays took me back to 100 temporarily.



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You look amazing!!
 
It's very interesting just how much muscle mass defines and shapes your body. Right now, I look like the picture of @blairw on the left. We're the same height but I look like that at 100kg whereas he was 119kg. I guess I have very little muscle indeed.
 
ic1male said:
It's very interesting just how much muscle mass defines and shapes your body. Right now, I look like the picture of @blairw on the left. We're the same height but I look like that at 100kg whereas he was 119kg. I guess I have very little muscle indeed.
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I actually got a DEXA scan back in December - I’ve basically coasted since then (got back on track last week) so numbers are probably still fairly spot on.

Some of the key findings of your DEXA scan are below:
-Your bone density is in the normal range and no cause for concern
-Your total body fat is 20.10%
-Your total visceral fat is 55 which is considered normal and healthy- the
recommended amount is below 100cm2, while 100-160cm2 is considered
increased risk of cardiovascular disease, and >160cm2 is considered 'high risk'
-Your lean index is 23.30. For Males it is generally advised to be >19.8, and for
females >16.8


Looks like I carry a decent amount of lean mass, and I store my fat in the non danger places - I plan on getting another one done in the summer.
 
When do you guys usually exercise? I've realised I don't really enjoy the gym compared to just walking (and pretending I'll be capable of running one day). I feel like to actually get a meaningful walk in that will have an impact takes a decent chunk of time but it feels hard to fit in when you don't naturally get any steps during your day.

I feel like the answer is going to be sacrificing some sleep so I can do it before work but I don't want to accept it..
 
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Murray said:
When do you guys usually exercise? I've realised I don't really enjoy the gym compared to just walking (and pretending I'll be capable of running one day). I feel like to actually get a meaningful walk in that will have an impact takes a decent chunk of time but it feels hard to fit in when you don't naturally get any steps during your day.

I feel like the answer is going to be sacrificing some sleep so I can do it before work but I don't want to accept it..
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I work for home and have a very flexible job so I tend to get in a decent walk every day, I also get some weight sessions in over lunch time etc - I also do weights at night if I feel like it
 
@Murray - whenever I can fit it in! I wish I could have a more fixed routine, but that’s life unfortunately. When I was doing research (sightly later starts!) I enjoyed going to the gym before heading into the lab. Even with super regular exercise I didn’t lose weight because I didn’t fix my diet. I was stronger for sure, but I didn’t really focus on my actual goal which was to change shape and get leaner. I lost more weight and waist size by just logging calories and exercise came second.

Don’t underestimate walking and taking the stairs rather than the lift to help the process!
 
Definitely a lot of small things I should be doing that I just make excuses for due to the "it won't make a difference" line of thinking. Even just walking to the shops instead of taking the car is something I need to start doing. Logging calories is something I have tried but I usually end up finding it a bit of a hassle when it isn't an easy meal to log for whatever reason.

Really need to consider doing some more higher intensity stuff when I only have maybe 30 minutes or so to spare. I've been considering an under desk treadmill to use as I already have a standing desk, does anyone have any experience with using one while working/typing? Not sure how awkward it would feel.
 
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Calorie counting has been the key for me. I got the kitchen scales out at the start too and I’ve been able to reset my portion sizes. I honestly wouldn’t have had a hope without being really honest. Going out and complex meals are a bit of a challenge, you’re never going to be 100% accurate, but you’ll start to get a feel for things. One bad day isn’t the end of the world and if you’re sensible 6 days out of 7 you’ll be making progress.

No change is too small to be worth making. Good luck!
 
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Nitefly said:
My update - had two weeks almost bed ridden with a crappy illness, bah! So Jan was a bit disappointing but back on a roll.

The splits are continuing as follows:

Day 1: 1200-1300 active kcals burned from 40 minute swim and 90 minutes of walking

Day 2: 700-800 active kcals burned from 90 mins walking and weights
(alternate every day)

Target is to eat about 1000kcals under “BMR + active kcals”. Which as my BMR is 1800ish means eating 1500-1900.

Sitting on 12 stone 11.

Target: 11 stone - at that point I should have no places with a ‘handful of flab’.

Bring it on.
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Two weeks later, 12 stone 7. Onwards!!!

For those struggling to figure out how much exercise they are actually doing, an activity tracking fitness watch will do you wonders.

My BMR is 1800kcals, easy to figure this out with an online calculator.

A pound of weight is 3500kcals, supposedly, so to hit 2 pounds of loss a week that’s 7000kcals under a week.

Which is exactly what I’m doing: I eat around 1800kcals a day and then average 1000kcals of exercise a day… with my total burn rate being the 1000kcals plus the BMR.

Pretty much works out spot on. I calculate to lose 2 pounds a week, then that’s what happens. POW! Science! Obviously it’s not exact, but it’s close enough.
 
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Murray said:
When do you guys usually exercise? I've realised I don't really enjoy the gym compared to just walking (and pretending I'll be capable of running one day). I feel like to actually get a meaningful walk in that will have an impact takes a decent chunk of time but it feels hard to fit in when you don't naturally get any steps during your day.

I feel like the answer is going to be sacrificing some sleep so I can do it before work but I don't want to accept it..
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Early morning - the gym is much quieter and the people are chill. No waiting for equipment and gives a nice mental boost for the rest of the day.
 
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