*** Big Fat Weight Loss Thread ***

Snap, @Marvt74 ! I was the same weight this morning with a very wobbly 33.2% body fat. My first target is to get out of the obese BMI range and just be overweight. That will be a miracle upon itself as I haven't been there for 20-odd years.
 
Had what I would call my first official* weigh in under 15 stone yesterday morning, so quite pleased with that. Body fat seems firmly placed under 20% now too.

I am snacking more than usual in the evening at the moment though, which was one of my resolutions to cut down on. Yesterday I actually got to 3,800 calories, which I hardly ever do. (Mind you, with work, my cycle commute and 30 minutes brisk walking after work I burnt over 800 calories.)

At the same time, I'm still losing weight when I'm not massively trying to. I'm almost waiting for cycling weather again now before I perhaps have another push at it.

*Out of bed in the morning, straight onto the scales. I've weighed in (as I think I posted) below 15st before, but it was after loads of exercise.
 
Congrats

I'm back over 100kg :(

Hoping it's just one of those temporary retention things as i was quite unhealthy over the weekend, having a few alcoholic drinks and also quite a bit of bread/butter on Saturday.

Although according to this, over the whole week i'm under my goal by 378 calories, and that's with a low goal based on weight loss anyway.

cSrPgc8.png

So to be under my target which is set to lose 2lbs a week and actually have put 2lbs on, it makes it confusing!

I know i'm not overly strict, so there's probably a few hundred extra calories from things like coffee with milk (around 2/day) or the odd grape i eat when i open the fridge. But i feel i've been good enough to hold level at worst!
 
Yeah, but a 1,560 target in the first place is VERY low. I'm aiming at about 2,700 and probably not burning as many calories as that (probably about 600 a day) and I'm still generally on a downward trend for my weight.

Are the exercise figures for running? (As opposed to estimated day to day things?)
 
I don't go over 1600 calories but I sit on my arse all day. My Garmin watch is telling me 2100 is my daily need but I'm not sure how trustworthy it is. When I do my runs, it wildly overestimates how many calories I'm using so even when I do exercise, I try not to eat more than 1600 still.
 
ic1male said:
From what I'm doing with my calculations, you need to be about 500 calories spare each day. So 3500 each week to lose 1lb of fat. If you're only at 378 then that's way out of kilter.
Click to expand...

Yeah, the initial base is already taking into account a ~800 defecit each day for that :)

AndyCr15 said:
Are the exercise figures for running? (As opposed to estimated day to day things?)
Click to expand...

Yeah, specific running from my Garmin. Except yesterday which was a ~3hr walk.
 
It is interesting, isn't it. How accurate is all this stuff I wonder? At the end of the day, if it's working, keep doing it. Up to recently I've never tried to replace what I burn from exercise (which meant some days I would be 1,500-2,000 calories in deficit), but I am using it more as an excuse to eat more these days and I think I perhaps need to nip that in the bud, as I said above, I find myself snacking too much at the moment.

Mind you, I'm not trying to loose right now. I think when the clocks change and the weather warms a little, I might have another push and try and get down to 14½ stone, but until then, part of me says take a break from it all and enjoy some food, don't push the exercise to hard.
 
Yeah, i initially thought about doing that (not covering calories), but i found when running a few days in a row i was really feeling the effect on the 3rd day and ultimately i want to improve my running more than i want to lose weight.

I'm not overly worried, i know it's heading in the right direction and i believe i'm healthier for eating better 99% of the time. If the scales show that progress then great but if not then it's not a bit deal as long as i continue to see benefits elsewhere.
 
I'm really struggling to get my mind set into eating clean, even sticking to 2000 cals a day is a struggle. I've got a beach holiday in 2 months, I want/need to shift a stone really and that still isn't enough to make me stop thinking of burgers and chocolate for lunch :p
 
We've found having a meal plan and doing online shopping were both huge steps towards eating better.

Having a plan of dinner/tea for each day and then doing online shopping to buy things for those meals was a big help. That way there's no being tempted in the supermarket and likewise there's no point where you decide to go buy a burger for dinner because you've already bought the ingredients. And being a Yorkshireman you won't want to waste that money :p

It helps if your family also eats the same meals and is all on board together i guess. If one is heating junk every night it's hard not to join in!

Also i couldn't believe how many calories were in steak. I had a ~300g Ribeye on Saturday and it was about 900 calories! My estimate without really know would've put it around 400, and it's things like that where it's easy to hugely over eat. You'd think steak, with some asparagus/brocolli would be a healthy lowish calorie meal. (Obviously you can have leaner/smaller steaks but who wants that!)
 
What are everyone's view on Breakfast? Every weight loss article I read tends to start with the person stopping skipping breakfast and having some. I haven't really noticed any changed in weight loss since starting having breakfast. I'm not hungry in the morning and tend to not want to force cals down for the sake of it, however if it's affecting my metabolism not having it, I guess I will keep eating breakfast. Thoughts?
 
I skip breakfast when I have a lie in at the weekend. But weekdays, I have been eating greek yoghurt and berries but I'm going to try porridge oats next week. I'm still messing about with differing amounts of carbohydrates to see what I can get away with. I have been trying to keep them around 20-50g daily but going to up it to 100g and see if it affects my weight loss. Ultimately, I'd like to go back to Huel for breakfast as it's just too good nutrition-wise to ignore.
 
Porridge pretty much every breakfast for the last year. If I'm working an early, usually about 300 cals of Huel around 10am too, with probably a protein bar. If I'm working late or off, I tend to have porridge about 8 / 9am and not much else until lunchtime.
 
Marvt74 said:
Congrats

I'm back over 100kg :(

Hoping it's just one of those temporary retention things as i was quite unhealthy over the weekend, having a few alcoholic drinks and also quite a bit of bread/butter on Saturday.

Although according to this, over the whole week i'm under my goal by 378 calories, and that's with a low goal based on weight loss anyway.

cSrPgc8.png

So to be under my target which is set to lose 2lbs a week and actually have put 2lbs on, it makes it confusing!

I know i'm not overly strict, so there's probably a few hundred extra calories from things like coffee with milk (around 2/day) or the odd grape i eat when i open the fridge. But i feel i've been good enough to hold level at worst!
Click to expand...
"Exercise" calories are highly inaccurate, don't eat them back, but rather eat for an average of your activity. TDEE calculators and the like can be used to settle on a good amount - stick at it for 3 weeks, see what the impact is (fast loss or slow loss) and adjust to suit
 
I'm chuffed this morning, this combination of moderate carb intake (130g or less) and keeping an eye on the calories seems to be working. Down another 1kg from last week to 97.0kg now.
 
Andybtsn said:
What are everyone's view on Breakfast? Every weight loss article I read tends to start with the person stopping skipping breakfast and having some. I haven't really noticed any changed in weight loss since starting having breakfast. I'm not hungry in the morning and tend to not want to force cals down for the sake of it, however if it's affecting my metabolism not having it, I guess I will keep eating breakfast. Thoughts?
Click to expand...

I do my exercise early doors and would not be able to function the rest of the morning without breakfast. I only really eat muesli with almond milk and have a protein shake to go with it on exercise days. That said, if you aren't hungry and get sufficient cals/nutrition from your other meals I wouldn't bother forcing it down. Only if it leads to hunger/cravings that lead to unhealthy meal choices would I proactively eat in your case.
 
blairw said:
"Exercise" calories are highly inaccurate, don't eat them back, but rather eat for an average of your activity. TDEE calculators and the like can be used to settle on a good amount - stick at it for 3 weeks, see what the impact is (fast loss or slow loss) and adjust to suit
Click to expand...

How do you mean "eat for an average of your activity"?

Or do you mean, work out and assume i'd burn 3000 calories per week and so add ~400 calories per day to balance it out?

I guess that makes sense, as if i do a ~3hr run, Garmin suggests i'll burn ~2000 calories and it can be hard eating them all in one day!
 
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