*** Big Fat Weight Loss Thread ***

Again, I'm just commenting on my own personal experience, which is the opposite of this. In fact, check that, I don't really have a comparator in 'normal weight'. I've been talking about when I was overweight.

(It seems quite a specific set of circumstances - "Strength training is more effective than aerobic exercise for improving glycaemic control and body composition in people with normal-weight type 2 diabetes: a randomised controlled trial")

If I lifted instead of cycling, the same amount of time too, yes, I can imagine my body composition might change more. I cycle 8-12 hours a week and rather maintain composition at the moment. I expect if I spent that long lifting, I would put on muscle mass and probably a little (but less) fat.

**EDIT** Actually, I don't know. Right now I'm maintaining weight. I eat around 2,400-2,700 cals a day. How much weightlifting would I need to add, if I stopped cycling do you think, to continue maintaining weight?
 
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I wonder... your (and wife's) history was cardio, taking up weights was the difference. My history was weights, taking up cardio was the difference... Interesting?

I still can't move past burning 2,000 cals isn't better for weight loss than burning 200 cals. They both have different 'side benefits' of course (which is why I do both).

Tbh, I don't doubt this enough to go looking for studies (and I wouldn't even say I disagree with any of the above either) but... I thought I'd stick it into Google and the top result gave this -
Cardio is more effective than weight training at decreasing body fat if you do more than 150 minutes per week. Weight training is better than cardio for building muscle. A combination of cardio and weights may be best for improving your body composition.
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Which is what I would expect it to say.
 
I think I said before, I've been eating those Kvarg's for years, really good at around 90 cals. I like the Strataccella (sp?!) and Lemon Cheesecake :cool:

I've brought my general intake down to around 2,100 this last week or so (from around 2,400-2,600). I'm such a routine-based person. A meal (lunch or dinner) is main, yoghurt, protein bar. One main is Huel, the other a reasonably low cal ready meal (I really like the Scratch Chicken Thai at 340 cals). Before bed was two apples, protein bar, cereal and probably a bit of choccy right before bed (about 700 cals) which helps me sleep. If I wake up, I feel hungry so I grab something else choccy like to help get me back to sleep. This happened a lot, so most nights was another 150cals or so that probably didn't get recorded. It wasn't uncommon for me to snack on something mid-morning and mid-afternoon as I would be very hungry. I know this sounds A LOT, but even with this, as I cycle so much, I can still loose weight, but recently I've probably not cycled quite as much and the weight loss has been quite slow, so I thought I'd tighten things up again.

I've cut lunch down to main and yoghurt, mostly removed the snacks, removed the choccy from before bed and removed overnight snack too... this brings me back down to around 1,950ish, so I don't mind if I allow myself something else as a snack at some point. But, if I can get in the routine, it should be good. Hopefully, I'm looking to drop another Kg or even two, before my last cycling to Spain this year at the start of November.
 
Thursday - 15st 9.5
This morning - 15st 6.0

I'm fairly sure a lb or two will come back Monday and Tuesday. Much like weighing the day after a huge kebab meal, weighing after big rides goes a little the other side of the average. Still, it's the lowest I've weighed in at since June, so it's nice to see the extra effort taking effect.
 
tom_nieto said:
Would have been interesting to see if there was any difference for me being significantly lighter.
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It's kind of amazing what difference it makes... hence trying to drop even just a couple of kilos to help me keep up with the fast bleeders I'm going with :cry:
tom_nieto said:
Where are you heading in November for your trip?
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Off to Costa Daurada! Weather looks to still be in the 20's, just, but is mixing between sunny and rainy, so fingers crossed.
 
Junglist said:
I feel like I'm cheating because I know in the morning I am often lighter (which is why I usually weigh myself in the afternoon/evening) but I couldn't resist a cheap way to feel good.
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That's not why I weigh in the morning. I weigh first thing out of bed as it's going to be more consistent and accurate. If you weigh in the afternoon or evening I feel like you've introduced a whole load of variables. I'm sure you've heard about how your body weight can fluctuate through the day by around 2kg? So, why not take the weight at a set time before the other factors can take effect? I thought that just made sense, no?
 
tom_e said:
Not sure if it's being hard on yourself or just being a bit daft :p :D
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Ooof. Brutal! :cry:

I agree though. The actual number means very little to me. Well, no, I have a target but even then everything's relative. My target means nothing to anyone else, it's just a number. I wouldn't look at someone else's weight and think 'wow, that dude's so much lighter/heavier than me!' because the actual number means nothing, it's how that number changes day by day and over the months. The more important thing is 'I lost 6 lbs in 2 months' and I only really know this if I have a reliable number :)
 
With a cycling trip tomorrow (winds allowing) I have upped my intake since Saturday. In fact, Saturday was A LOT of calories, as have the days since, so I was surprised to have only put 1lb on and I'm still 15st 5.5 this morning and with a lower BF% than I've seen for a while. Super happy.
 
First weigh in this morning since getting back Monday night from my long weekend away and I'm up 4.6lbs, which is about what I might expect. I think that will come down again over the next couple of days. I had thought to get back on the low cal count straight away, but I was far too hungry on day 1 back. Having cycled 220 miles and about 16k ft elevation, the body is needing food at the moment.
 
I was recently discussion this with someone. Personally, I can't see why 400 cals eaten at 6pm is going to have less effect than 400 cals eaten before bed. Surely it's all about totals not timing.
 
tom_nieto said:
If you’re limiting the opportunity to eat with IF, you’ll eat less.
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Honestly, time wouldn't be a limiting factor. I can eat A LOT before I start to actually feel like I should stop. It's been my main problem and the reason I have to count calories.
SixTwoSix said:
I wouldn't struggle to eat twice my body weight in 8 hours :D
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This ^^
 
I'm not sure what 'doing a feek' is... (a quick search says he's not posted in this thread) and I'm not sure what you're asking for input about? Are you actually looking to slow your weight loss and get healthier?
 
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Whilst some of us have dropped a lot of weight, real fast, I would warn against it. You need to think about changing your lifestyle rather than 'I need to drop X lbs in Y weeks' as when you get to the end, you could be in danger of going back to what you did before. If you can change your lifestyle, you're weight will then adapt and come into alignment with that new lifestyle.

For example, I'm lucky in that I found an exercise that I really enjoy. I cycled a lot when I started, I cycle a lot now. Does the weight keep dropping off? No, because I now have the body of someone who cycles a lot. The process happened quickly because I did drop calories to a lower point than most would, but only by a small amount (1,900 cals for a few months), so it was reasonably sustainable. (Now I aim between 2,200 and 2,700 cals) If I get injured and can't cycle, I'll be in trouble, but while I'm enjoying the new lifestyle, the weight stays in check.

If, on the other hand, you aim for 40k steps a day and 1,350 cals. Yes, the weight will drop off, but maintaining those two levels is unlikely and I would be worried your weight might start drifting back up.

Does that make sense?

Obviously, I'm not an expert and others will have a different view perhaps :)
 
AndyCr15 said:
Since mid summer I've gradually risen a little, touching just over 16st in July. So, I've knocked 300 cals off my daily target and been a little more strict with myself. It's been quite a slow process and seemed to be stuck at 15st 9 for 2 or 3 weeks and then in the last two days 3-4 lbs have finally dropped off, I just stepped off the scales at 15st 6.1 (Fri I was 15st 9.6). Mind you, I know how this goes, there's a chance some of this bounces back on as I rehydrate and such over the next couple of days. Let's see I guess.
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A lb or two did bounce back on after this, but I stepped off the scales this morning at 15ast 4.1, which means 10lbs since the end of August. At first I thought this was quite quick, but actually, it's about 1lb a week, which sounds quite a steady rate. Given I know how many times I've not eaten well at all, I'm very pleased with this.

I do worry a little that I get too obsessive though. Yesterday I snacked between lunch and dinner (300 cals of peanuts) and had the extra bits in the evening that I've been trying to remove and I felt like it had been a bad day... I mean, I guess it's not bad to keep an eye on myself, but at the same time, it was really nothing and I let it make me feel a little bad. Mind you, then I stepped on the scales this morning and felt good again, but I don't want my mood tied too closely to this. (Although tbf, it's not that big an effect on my mood) Do others in this thread have that issue?
 
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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