*** Big Fat Weight Loss Thread ***

Starting the week at 94.8kg after a slightly over indulgent weekend (had to have Chinese food right?!).

Can confirm that bodybuilding warehouse’s pure 80 chocolate whey is still pretty bad when cooked in porridge. At least with water you can just down it. Will be sticking to myprotein in future.

As a positive I seem to be firmly weighing in at the 94’s at the moment.
 
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Good work, i'm still hovering at the 99.5kg mark on todays weigh in. I thought i'd turned a corner when last Wednesday said 97.25kg, but then it was back up on Friday and stayed over the weekend. I've been pretty good at sticking to 1500kcal/day and then eating the calories burned through exercise.

I know kcal burned is usually a bit optimistic, but i figured if i was over eating by 1-200, then i should still be coming in low enough to see some gradual weight loss. Might try and just stick to 1500 and then see how that goes. Not running definitely isn't helping given the reduced effort of cycling/weights. Along with making me grumpy.
 
Martynt74 said:
Good work, i'm still hovering at the 99.5kg mark on todays weigh in. I thought i'd turned a corner when last Wednesday said 97.25kg, but then it was back up on Friday and stayed over the weekend. I've been pretty good at sticking to 1500kcal/day and then eating the calories burned through exercise.

I know kcal burned is usually a bit optimistic, but i figured if i was over eating by 1-200, then i should still be coming in low enough to see some gradual weight loss. Might try and just stick to 1500 and then see how that goes. Not running definitely isn't helping given the reduced effort of cycling/weights. Along with making me grumpy.
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why not just set your calorie level to a set amount and exercise is a bonus reduction. ie stick to 2k cals per day, dont eat more or less depending on your exercise levels. Then if you dont lose weight you know 2k average is still to high etc.

Eating back calories burned through exercise is where so many peolpe go wrong with consistent weight loss goals.
 
Martynt74 said:
Yeah that probably makes sense to do that, although my exercise is mostly around 500kcl max, so even accounting for eating those calories my total consumed would be 2k max anyway.
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Interestingly Noom only gives you back half of the calories burned through exercise. At first I was pretty upset about it, but it seems to be working. Just need to refocus and get another couple of kilos off.
 
Syla5 said:
Eating back calories burned through exercise is where so many peolpe go wrong with consistent weight loss goals.
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I guess it depends what exercise you're doing? Most of mine is plunged into my weekends where I might cycle for maybe 5 hours. I don't think I could survive on base cals after that.

tom_nieto said:
Interestingly Noom only gives you back half of the calories burned through exercise.
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I think this is closer to what I do. I accept if I've burnt 2k cals in the morning, I am going to need to eat a bit more, but not 2k's worth!
 
AndyCr15 said:
I guess it depends what exercise you're doing? Most of mine is plunged into my weekends where I might cycle for maybe 5 hours. I don't think I could survive on base cals after that.


I think this is closer to what I do. I accept if I've burnt 2k cals in the morning, I am going to need to eat a bit more, but not 2k's worth!
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I need to do more cycling to enable all the eating! :D
 
AndyCr15 said:
I guess it depends what exercise you're doing? Most of mine is plunged into my weekends where I might cycle for maybe 5 hours. I don't think I could survive on base cals after that.
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That's not what I suggested, you can apply an activity modifier to your BMR calculated calories and then spread that out over the week. Say your BMR is 1500, your activity level takes that up to 2k, you can sit on 1750 for 5 days of the week, carb up before your ride day on 2500 and then have 2500 the day of/after your ride etc. Total calories over the week is fixed, you've distributed them to account for your activity, and you haven't fluctuated based on pretty loose calorie burn tracking devices.
 
Syla5 said:
That's not what I suggested, you can apply an activity modifier to your BMR calculated calories and then spread that out over the week. Say your BMR is 1500, your activity level takes that up to 2k, you can sit on 1750 for 5 days of the week, carb up before your ride day on 2500 and then have 2500 the day of/after your ride etc. Total calories over the week is fixed, you've distributed them to account for your activity, and you haven't fluctuated based on pretty loose calorie burn tracking devices.
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Yeah, sure... but tbf that's not what you suggested above, thats all. You said pick 2k (or a number) and stick to that regardless of exercise. I'm set at 2.4k and still feel the need to go over on big days. I'm suggesting when you burn 2k to 3k in one morning, you need to up it a reasonable amount. I've done this and still successfully lost weight. For example on Saturday, I ate closing in on 4k cals, but I burnt, according to Strava... around 2.5k, which I'm comfortable with. If I was really pushing weight loss, I would have stayed closer to 3k cals consumed, but I would have definitely needed to up the amount a reasonable bit or I might have been feeling a little unwell tbh.

If I'm only burning 500 to 5k cals, I think I can get away with staying at target. When I have a long cycling weekend, I do a little like you say and increase my target a few days before and probably a few days after to recover.
 
AndyCr15 said:
Yeah, sure... but tbf that's not what you suggested above, thats all. You said pick 2k (or a number) and stick to that regardless of exercise. I'm set at 2.4k and still feel the need to go over on big days. I'm suggesting when you burn 2k to 3k in one morning, you need to up it a reasonable amount. I've done this and still successfully lost weight. For example on Saturday, I ate closing in on 4k cals, but I burnt, according to Strava... around 2.5k, which I'm comfortable with. If I was really pushing weight loss, I would have stayed closer to 3k cals consumed, but I would have definitely needed to up the amount a reasonable bit or I might have been feeling a little unwell tbh.

If I'm only burning 500 to 5k cals, I think I can get away with staying at target. When I have a long cycling weekend, I do a little like you say and increase my target a few days before and probably a few days after to recover.
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I should have been a little clearer sure but i felt the base level of knowledge on how to set calorie requirements was sufficent to know that when i said pick a calorie amount, that a certain level of thought goes in to it.
 
Congrats to all those losing weight in this thread. Weighing in at 124kg this morning I think it's time for me to join in!

Put on a lot of weight in the last two years but I've just signed up to a gym and started to clean up my diet I'm aiming to get back to 100kg in 6 months.
 
Syla5 said:
I should have been a little clearer sure but i felt the base level of knowledge on how to set calorie requirements was sufficent to know that when i said pick a calorie amount, that a certain level of thought goes in to it.
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I thought that was specifically what we were discussing was all, so confused me. Someone said 'I use some of what I earn', you said 'you shouldn't do that' and now you're saying we should use common sense and you should sometimes.

We're both essentially agreeing to the same point though, you shouldn't for the smaller stuff, but sometimes you have to to enable the bigger stuff, but do it within reason. Just misunderstandings I guess :)
 
AndyCr15 said:
I thought that was specifically what we were discussing was all, so confused me. Someone said 'I use some of what I earn', you said 'you shouldn't do that' and now you're saying we should use common sense and you should sometimes.

We're both essentially agreeing to the same point though, you shouldn't for the smaller stuff, but sometimes you have to to enable the bigger stuff, but do it within reason. Just misunderstandings I guess :)
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Set a fixed number, spread it out / use it how you want. The important bit is don't have a moving target and expect consistency.
 
AndyCr15 said:
Oh okay, we don't essentially agree then :cry: so we'll just agree to disagree :p
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No we agree, i think your missing that ive said you should factor in activity as part of your calculation for calories required. Your example of a once a week 5 hour bike ride can be counted as your activity modifier. If your preference is to eat more before and after the ride, thats fine, as long as your weekly total isnt higher then 7x the calorie amount you calculated using your BMR and activity modifier.

Me for example im now on 3.3k cals per day, so 23k per week, some days i will eat 4k cals some i will eat 3k etc, i just have the week long balance in mind.

I dont adjust based on daily activity though, even though i have some weeks where im more active and some where i am less active. This is where the issue lies, long term, sustainable consistency is much easier to sustain if you have a fixed target instead of a moving target on a daily basis.
 
Yeah, so I would go a different route (and do) as sometimes I'm lucky enough to get out during the week or alternatively I might be unlucky and can't exercise at the weekend. Last week I cycled on Tuesday too. That's not normal and wouldn't be covered in a standard weeks activity. Or... there are some weekends I might do 120 miles and some I might only do 80, which takes different fuelling. So, I would rather go with a base that covers smaller activities and then add in cals as necessary on days I exercise 'big'.

Consistency is great, but not always possible. (Sometimes in a good way) If I have a week off I'll need to eat a LOT more as I'll cycle almost every day.

For 99% of people your approach is nice and simple and the best way to go. I only brought it up as you were talking to @Martynt74 who sometimes goes running for like 3 days none stop :p and is probably in that 1% with me.
 
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