*** Big Fat Weight Loss Thread ***

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.
 
Early morning is the way to go, I always have more energy and there’s no risk of something coming up during the day that either stops you getting a session in, or hangs over you.
 
Just checking in - I've recently restarted my weight loss journey. I was 117.1kg on 28 January and as of today I'm 114.4kg.

Not a crazy loss, but a loss all the same.

I am looking to have a calorie deficit of at least 500 per day, aiming to walk an hour per day and start back on using my Concept2 bikeerg with Zwift!
 
Does anyone have any advice about making anabolic ice cream? There are a lot of different recipes and opinions out there.

I'm going to try making a black forest flavour ice cream with chocolate whey protein powder, black forest frozen fruit and low calorie raspberry jelly powder - should I be adding any sweetener, and I guess I should add a little bit of liquid to help it blend - milk or water?
 
slowly started to get my strenght back after weight loss and muscle loss...seen a big drop initially .

good results last week - usually try to hit gym 3 times a week, got 4 in last
screenshot shows 4RM in backsquat, but doesnt show new 10RM of 102.5kg LOL
I feel cheated haha
MXfhQGr.png
 
One More Solo said:
Early morning is the way to go, I always have more energy and there’s no risk of something coming up during the day that either stops you getting a session in, or hangs over you.
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Yeah this is key.

I'm pretty rubbish and getting up when there's no other reason such as an event/group activity.

I then do the "i'll go at dinner, oh dinner is busy, i'll go after work, nope work late and then need tea, i'll go before bed. Nope ate tea late and feel full. I'll go to bed early and definitely go in the morning" Rinse and repeat!
 
Need to share my experience and hope it helps somebody
Lost 10kg in past 3.5 months. Which is best result and quickest rate of weight loss I ever experienced.

The key was to identify obesity as a side effect of metabolic syndrome. Which is in essence insulin resistance with added gut microbiome disorder.
And it can be treated with diet, but not in a usual sense of calorie counting

Steps I've taken
1. Intermittent fasting (16:8 with window 14-22). Water with drop of lemon juice, black coffee outside that window
2. Removed any products with added sugar and artificial sweeteners, reduced ultraprocessed food, avoid anything with a "low fat" label.
3. Updated diet. More saturated fat and more vegetables, less quick carbs. Not tried full keto, good enough as is.

How you know you are doing it right?
Reduced craving for snacks, especially immediately after you just had something.
Discovered feeling of being actually hungry and being full
Feeling full for longer after a meal

Have not been previously found guilty of having high willpower. Maintaining this does not need much willpower, just like starting a diet every day, but only until lunch time.

Edit: all the scientific explanation that finally made things click in my head came from youtube videos by Dr Robert Lustig and Dr Jason Fung
 
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