*** Big Fat Weight Loss Thread ***

baritonejohann said:
getting used to feeling hungry and being able to ignore it. Ideally id love to switch my thinking and see food as fuel for my body rather than as a lovely mouth treat. Hoping some of that thought process will trickle through to help with the whole ordeal. It was the treat chasing that got me into this mess in the first place.
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That feeling of hunger and able to get past it can be so difficult. I find that having a structured meal time helps because there is a goal post that i can hit. So if i am hungry at 4pm, and dinner is 5pm then i know i only have an hour of suffering to do.

Also I need to remind myself that i am not going to die because i am hungry for an hour or 2. But I find hunger isn't the biggest problem but the drop in blood sugar that i can feel light headed. A real drop in energy.
 
Raymond Lin said:
That feeling of hunger and able to get past it can be so difficult. I find that having a structured meal time helps because there is a goal post that i can hit. So if i am hungry at 4pm, and dinner is 5pm then i know i only have an hour of suffering to do.

Also I need to remind myself that i am not going to die because i am hungry for an hour or 2. But I find hunger isn't the biggest problem but the drop in blood sugar that i can feel light headed. A real drop in energy.
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Drink lots of water.

Also you do get used to a calorie deficit eventually. You get in to a groove after 3-4 days.
 
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I feel like I need to lose a bit. I'm usually about 86)87 kg, but last time I checked I was 90kg. Feel a bit sluggish.
I'm going to buy a few bits of gear and use the loft as my work out for 5 minutes a day room.
 
tom_nieto said:
You need to CARRY ON weighing daily and look at the trend! You might take 3 dumps the day after your weekly weigh in and be disappointed at the lack of progress that week!

I'm stuck at 93kg. This is Christmas layover and I've got work to do. MFP is being used for logging. The calorie deficit has given me a bit of a shock on the bike this morning, but still managed a decent session for an hour.
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Similar has just happened with me on a run. Very little energy on the hills. So think i need to be more mindful of eating a bit more. Maybe even just a small carb load pre exercise, so if i go out at 1pm and have a breakfast of Huel at 9am, i should grab a little something around 11am or so

Maybe need to add an evening snack/drink on other days to avoid the long gap from tea at 6pm to breakfast at 9am
 
is there any reason i shouldn't go under my recommended deficit if im comfortable and not feeling any drawbacks from it? maintenance is 2500 im aiming for 1700 and hitting 1500 most days...
 
There's probably not that much risk, but you might hit a plateau at some point where your body goes into starvation mode and stores fat and consumes muscle instead. (Note i'm not a scientist but this is my basic understanding). You'll probably lose weight quicker and then slow down a lot. Whereas keeping to 1700 might end up with more fat loss over the same period

www.healthline.com

Is "Starvation Mode" Real or Imaginary? A Critical Look

When you lose weight, your body responds by burning fewer calories, which is often referred to as starvation mode. Learn about the concept,
www.healthline.com www.healthline.com
 
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Martynt74 said:
There's probably not that much risk, but you might hit a plateau at some point where your body goes into starvation mode and stores fat and consumes muscle instead. (Note i'm not a scientist but this is my basic understanding). You'll probably lose weight quicker and then slow down a lot. Whereas keeping to 1700 might end up with more fat loss over the same period

www.healthline.com

Is "Starvation Mode" Real or Imaginary? A Critical Look

When you lose weight, your body responds by burning fewer calories, which is often referred to as starvation mode. Learn about the concept,
www.healthline.com www.healthline.com
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interesting thank you. sounds like ill be fine as long as i don't go too extreme, and should do some resistance exercises to mitigate any potential muscle depletion. i cycle everywhere anyway, so time to do some morning press ups and should attempt to use the pull up bar again.
 
baritonejohann said:
interesting thank you. sounds like ill be fine as long as i don't go too extreme, and should do some resistance exercises to mitigate any potential muscle depletion. i cycle everywhere anyway, so time to do some morning press ups and should attempt to use the pull up bar again.
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I guess the only thing i'd add is if you're doing a lot of cycling it's worth re-thinking what that maintenance level really looks like for you.
 
Good plan. I know some people don't think about it.

The only other thing i'd mention would be experimenting with fueling. I used to aim to fuel long runs, but then on non active days i'd drop back to the 1700 level. Whereas i found energy levels were generally better if i averaged my weekly activity and added it onto each day to aim for a consistent intake, rather than spiking.

So as a rough example, taking the below, i'd aim for 1900/day and then maybe just add a little bit for each ride to minimise the spikes

 
Martynt74 said:
Good plan. I know some people don't think about it.

The only other thing i'd mention would be experimenting with fueling. I used to aim to fuel long runs, but then on non active days i'd drop back to the 1700 level. Whereas i found energy levels were generally better if i averaged my weekly activity and added it onto each day to aim for a consistent intake, rather than spiking.

So as a rough example, taking the below, i'd aim for 1900/day and then maybe just add a little bit for each ride to minimise the spikes

Click to expand...
Super informative thank you. Its still very early days for me but these types of insight are super helpful. I think im doing ok at the moment because I have quite a lot of reserves to fall back on while in deficit, but long term the plan is to maintain a healthy weight whilst maintaining a good baseline fitness. My goal is to train myself to rethink my approach to eating so I am more considerate long term, but to be able to be a pig sometimes as i am a bit of a gourmet. Just not to the point of it effecting my wardrobe choices.
 
baritonejohann said:
Super informative thank you. Its still very early days for me but these types of insight are super helpful. I think im doing ok at the moment because I have quite a lot of reserves to fall back on while in deficit, but long term the plan is to maintain a healthy weight whilst maintaining a good baseline fitness. My goal is to train myself to rethink my approach to eating so I am more considerate long term, but to be able to be a pig sometimes as i am a bit of a gourmet. Just not to the point of it effecting my wardrobe choices.
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I put in some hard yards at the start of my journey which saw great progress and allowed me to relax about having “cheat days” or whatever you want to call them in the present. I went to the lengths of getting the scales out to see exactly how much I was eating. A big/decadent meal once a week isn’t suddenly going to put you back to square one if you’re consistent the rest of the time. Food is absolutely for enjoying and a great pleasure in life. There’s so much food that is just not worth the calories and you’ve got to decide to savour the things that you really like.

Christmas has necessitated a bit of a reset due to too much consistency in over eating, but it’s felt welcome rather than a chore. Consistency at the start was the key for me.

I do want to re-focus a few things and I’m also pretty set on adding in a bit more resistance training in 2026.

Snow has hampered Deliveroo drivers, so had a sensible Friday night!
 
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