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Maybe a good watch about fat loss full enclosure of meals exercise psychology.
Nothing lost this week but expected after 5lb in week 1 and having my wife’s birthday (Chinese and wine 😩). Hoping for a better week this week starting with a 10k run this morning.
Not a great week for me, the dog had a hip replacement and his femur broke while in recuperation luckily, his leg was saved wired up pinned and plated but excerise for the pair of us has been put on the back burner while he recovers
106kg on New Years Eve, down to around 103 now, exercised 9 days out of 15 so fairly happy with the start. Long way to go yet, need to address the quality of food as well as quantity.
A little late joining the club but all weight info is correct as have been weighing myself since mid December. Long/Mid term target weight is 12stone (76kg) which I'm planning to reach by my 51st birthday in July.
Had a blow-out at the weekend but happy to say I am back on track so far this week. It is so hard though, Mrs D likes to keep a stash of chocolate in the fridge and I have such a sweet tooth. That said, after a good exercise session (ie a proper workout and not just a traipse round the block with the dogs) I treat myself to a snack sized Snickers and it tastes sooooooo good. Definitely get more enjoyment out of a treat than just eating them as and when I please.
Will be interesting to see what the weight is this week. I am already the lightest I've been since last October and heading down below my absolute danger weight of 17st (ie if I go above 17st ever I know I really need to sit up and take notice).
80KG.Could some kind soul stick it up on the board for me
I think I,m going to struggle with this challenge.
Another 1kg down. 3kg total. Very pleased with that. Have started to feel it in clothes now.
The weight loss has finally started! 2.5KG down this week.
Just 100g this week. I feel better though and I actually did some exercise for the first time this year
grrr... up 0.5kg this week 🙁 but key is whether you are hitting the weekly average target.
I've lost 5.4 Kg since the start, none of it off my muffin tops or jowls though, so 🙂 & 🙁
Fell off the wagon earlier in the week and snarfed a tub of those mini Tunnocks biscuits, I felt like a guilty dog who got caught stealing food.
Up this week on daily measure but weekly average is the same as last week - didn't taper properly for the weigh-in 🙂
1.9kg down this week 😱 was expecting just over 1kg, but that is massive. Some busy days though and Wednesday was a long one on the hill for work.
I'm back on track weight loss is week. Only problem being pinged on covid app to self isolate. Was hoping to get out on the bike. Looks like I. Joe Wickes'ing it with the daughter for her pe lesson.
Down 4kg from the start and about 1kg this week, easier to keep motivation when it's like this, it becomes hard in late Feb / March when the reductions are less. I try not to diet as such, e.g. had an Indian take away last night, but only ate bought two thirds, the rest is in the fridge for lunch. It's all about the exercise with me which ironically I find easier when it's dark and the weather is pants.
Slightly disappointed with this week's loss. I'm beginning to feel lighter, better and my trousers are becoming more comfortable... but just -0.3Kg this week.
Still, that's 4.6Kg down from the beginning 🙂
Slightly short of the weekly target but overall well on track and still lost nearly a kilo this week and 3.5kg since the start so got to be happy. Have slightly overdone the treats Weds/Thurs though so just need to make sure I don't let the chocolate intake slowly creep up too much.
Exercise levels remain steady though and I'm started to feel a little stronger and fitter without having blown already. Little and often is key for me at the moment here still but building up some more strenuous routines as well.
1.9kg off this week brings me to 92.6 so 1 stone off which feels like a milestone!
Just sticking to proper meals and avoiding unnecessary calories in the ingredients means I’ve been eating really well, haven’t been hungry and have easily been under target calories every day. I’ve had a roast dinner, steak and an awesome curry this week!
Minimal change of +0.1kg this week. Would probably have been a negative but the wife talked me into a Dominos last night. If I was still on the beer it would be much worse.
bit more off this week, and for the first time last night had an epiphany of realising I was enjoying feeling hungry
well done everyone, keep it going......
Only a 0.1kg decrease this week but I was down to 78.6kg on Thursday morning. Two days of looking after my parents and eating the cake mum cooked for me plus a takeaway last night bumped me back up. Lots of training planned for the next few weeks though so should get that extra burned off in no time.
Down 0.7kg today to 74.0kg.
Total of 2.2kg so far, which I'm quite pleased with. Aim is 70kg, which I haven't managed after years of trying. I get to 73kg and my weight loss doesn't move...
If i get to 70kg by end of April I'll be well chuffed. If I carry on at the rate I'm going it'll be before end of March, but don't think that is realistic.
Stayed the same. But the main thing is all the Christmas junk food is finished. So as someone said before. If you don't have it, you can't eat it.
Hopefully more riding from now on will help as well.
Stayed the same. But the main thing is all the Christmas junk food is finished. So as someone said before. If you don’t have it, you can’t eat it.
Hopefully more riding from now on will help as well.
Are you me? 😆
Belated weigh in this morning, same weight as last week - given dodgy cupboard emptying diet and lack of riding due to ice and floods, I'll take that!
Is anyone using My Fitness Pal or similar to track food/drink intake?
I tried it for a short period of time last year but got fed up of the invasive adverts and didn't want to pay for a subscription as I was just curious (I'm not serious enough to justify a monthly subscription).
Anyway, I liked that you could scan barcodes and I'm just wondering whether there's anything similar out there I could use instead. MFP don't state what the subscription cost is, so that automatically makes my suspicious that it's not cheap!
Ideally, Id like something that links to Garmin Connect. Don't mind paying a nominal one off or small recurring fees...
MFP is £7.99 p/m. I used it during the christmas chub club and helped me stay on track. I've stopped it now as I seem to have better habits now (ish!).
I used to use MFP but had to pay to adjust the macros to suit a Keto diet so I now use Carb Manager (which can also be set for more "normal" dietary requirements) and is free with only the occasional nudge to buy the premium version for better macro tracking.
Still on mfp free version get very few adverts, using it for a year so far.
I have free MFP and you can adjust your macros in 'nutrition goals' , it's not locked.
Go to Goals... Nutrition goals... calorie, carbs, protein and fat goals. Click and change them to what you want.
I've used mfp over several years. Just use the free version and as a general guide for calories in calories burnt. Generally more about awareness of what calories are actually in items and portion control. I don't get caught up with the macro nutrients etc and it has worked for me. When I've stopped in the past, I slowly drift to bad habits and gradually over indulge.
Never been bothered by ads etc.
@longdog, I needed use a free premium trial to do it last time I tried.
OK, bit it's worked like that on mine for free for years. I'm on android, not sure if that makes a difference?
OK, but it's worked like that on mine for free for years. I'm on android, not sure if that makes a difference?
Apologies for this, sat here at peak lifetime weight (starting zwifting a week or two back, the hearrate monitor strap does a great job of providing a ‘hello boys’ look) idly browsing, just wondered when the next sign up window for Chub Club might be?
Hope all going well!
Bugger. I think this week has seen the arrival of the plateau 🙁
Markie, won't the spreadsheet let you just join in now?
It's been an average week for exercise due to the snow, but have ate healthily. However, I've definitely arrived on the plateau as my weight hasn't hardly moved all week. Lets see what next week brings 🙂
0.9KG down this week, the diet continues apace.
Hopefully my dumbbells and TRS straps will turn up soon so I can get back to exercising indoors as well.
Another 0.6kg off this week. Felt ill after having the covid vaccine and did a bit of comfort eating... so really happy that I've still managed a loss. Managed to cycle twice, and did two resistance band workouts. Feeling good!
Only 0.5kg this week despite similar food and exercise, but still happy as last week's was unexpectedly large.
I'm a little 'backed up' so that could change rapidly.
Daft question, but how much does realistically inflammation affect scale weight? I suffer a fair bit after training particularly with my (not insubstantial) thighs getting very sore and feeling and looking swollen.
Anyway good luck to youse all 👍
Plateau-tastic. Stayed the same this week but didn’t expect any better. Overall still 3kg down.
0.9kg down this week - no takeaways and continuing to snack on fruit instead of crisps and mini cheddars has helped. I need to get out on the bike so I can shift some midriff lard.
Despite making no effort on the food front I was hoping it wouldn't be an increase this week, but it was. I really need to get off the sweet foods and onto the veggie snacks again, sigh!
Another rubbish week weather, exercise and head wise, back to where I started at 84kg.
108.6 this morning so nearly 2kg off this week and I don't feel I have particularly under-eaten. The combination of plenty of moderate exercise and logging everything in My Fitness Pal seems to be paying off. Oh, and cutting out white bread. The days, even when I am considerably under my calorie target but have had so much as a couple of slices of toast, are the ones where I do not seem to drop any weight.
I like to have kg goals and stone goals as more get ticked off then so only 1.5lb to go and I will have lost a stone this year and my BMI is very nearly under the magic 30 which means I stop being medically classed as obese :).
I think I need a more reliable set of scales, mine put on weight after I had a poo. Any recommendations for a digital set? dont need fancy space age fat measuring wifi enabled ones
79.0kg today so only another 0.1kg drop. Not overly bothered as I have less fat round my belly and my FTP has had a massive bump due to the Zwift racing and training so there must be some muscle building going on to counteract any fat losses. Also I bumped into an ex-colleague at the supermarket on Tuesday who I last saw in June when I was at my heaviest, they commented that I looked a lot thinner and healthier so that's a big win in my book.
Feeling better and have more energy so it's all going in the right direction, it's not just the scales that depict progress.
Pah! Still fat
my BMI is very nearly under the magic 30 which means I stop being medically classed as obese 🙂
It's a good feeling when you hit milestones like that. I'm now aiming to get under 25...
Another rubbish week weather, exercise and head wise, back to where I started at 84kg.
Are you me? 🙂 Slightly up to 89 again.
Down to 93kg this week so just over 5kg total lost in January. Very consistent with calories, 5 x weekly CV exercise and zero booze. Going to stay booze free for at least another month as I haven’t missed it in the slightest. Fully in the zone now...
Seem to get bunged up midweek all the way to weighing day - be blasting out over the weekend (hopefully) - nothing lost but nothing gained this week.
I too seem to have magic scales, when in Stone/lbs mode it says I've lost 4lbs this week, but when I flip it back across to KG its says I'm steady at 81kg.
I'll take the higher KG value and hope I lose some this coming week
Put on 0.5kg. I've not eaten particularly well, so expected to stay the same, but hey ho.
Phew, thought I'd totally stalled, but a kilo off this week. Behind schedule, but heading the right way again.
Still heading down, lost about 4kg, exercise is going well, could do with eating better though. Gotta remember it's a marathon not a sprint. Mmmmmmm snickers........
Disappointingly I put on 0.8kgbthus week. I blame homeschooling related comfort eating
A month in and still not quite back to the Xmas Eve weight - I think the thing is the weather is so crap it's just sliced a bit of how much I exercise each week. Sadly I have crumbly knees and can't run every day without causing problems with them.
I'm down another lb this week so back to pre Christmas weight and back on track in the right direction.
Lost a stone in January and another 2lb/1kg this week, so very happy with that. Hoping to hit 90kg next week 🙂
Definitely noticed my average times creeping up on my road bike, and hills starting to feel a little easier.
Late starter but I need in. Have gained almost a stone and a half since summer, and it shows. MH/comfort eating, and a bad knee has spiralled. Kids were goofing about taking photos last night and I look like a blob sat in my chair.
Inspire me (again) - I did it before, got down to a weight that began with 12 (just, but it was a 12) to do a 12hr solo at Torq in your Sleep in 2012, I don't want to do that again but 13 and a half would be good as a long term goal, currently at 15st5. First goal is to have 14 as the first 'digit'
I'm 6ft
Will load onto the spreadsheet later.
100g this week. Not at all happy with that as I've been hungry all week and even bonked at the end of a 58KM ride on Sunday.
4kg down this week, it’s encouraging that eating properly really does make a difference.
Still a long way to go though...
0.7kg down this week 😁 and feeling quite manageable at that rate.
Keep trying guys need to be in shape post lockdown to adventure 😎
Edit 0.9kg, small deposit made 😁
My first question. 16/8, anyone doing that?
I know I need to eat less between meals anyway - as above comfort eating is my real poison so cutting that out will help - but is there more to 16/8 than just restricting the calories? Because as a family we like to have brunch at the weekend and so I'm considering 5d/week of 16/8 and then relaxing at least one of the weekend days, prob both so I can have a bowl of porridge before my weekend ride. Is is there some metabolic science that means that will negate the 5d of 16/8?
I don't do 16/8 as such but don't eat after my evening meal and don't usually eat before 9.30am/10am sometimes later, so usually 14-16 hours 'fasted'. With that time I have 3 meals and try not to snack between them, but I will fuel before and during a ride.
AFAIK the general benefit from IF comes in at around 12hours and after 16 hours you can get less positive things like cortisol affected negatively. But also any down time from eating, or not snacking between meals is beneficial. So I'd say your plan will certainly be beneficial and any flexibility won't screw anything up really.
Certainly fueling before and during your ride will help with your ride and enjoyment, and you're not likely to over fuel your ride unless you're going super super easy.
Managed to lose my target of 0.7kg this week, despite the wife going on a bake-a-thon every weekend.
And today I will... wait for it... go for a bike ride! Crazy huh?
Hoping it will improve my mood too 🙂
Technically, i am not doing 16/8. However due to a baby, we are eating in the evening at approx 5pm every day and trying not to eat anything after 6 at the latest. I normally have breakfast between about 7 and 8 atm (WFH), so I guess i am doing 10/14. It is working and I am losing weight so I reckon 16/8 would be even better. Cycling once a week (again the baby), but generally trying to eat better.
Down 1kg this week!
100.9kg which is 0.2kg down. Mainly lack of exercise as it's been raining for 4 days straight so I Don't feel like leaving the house. Not far until I'm below 100kg.
Just small loss Friday to Friday this week but my rolling average is actually down 0.5kg which is on track.
Slow and steady...
Good week this week - 1.8kg off and I am finally starting not to just feel hungry for the sake of eating if that makes sense. I am treating myself here and there also and tend to blow out a bit at the weekend and put a lb or so back on and then tighten the belt for the week so I do not feel I am missing out. Plus, whilst I love chocolate and could eat my own body weight in it daily, I have discovered it is soooo much nicer as a real treat :).
My Fitness Pal is working well for me and I am upping the exercise load now as well. Still mindful of overdoing it or taking my eye off the ball. I've got this far before and then just let it all go and I really don't want to do that again.
Pah! Put 0.2kg on this week!
Not sure how that happened... I've ridden the bike loads more than usual. Suppose I did have a couple of takeaways and a few beers too though.
Feeling fitter and stronger though 🙂
Still the same but not too down about it as I'm only riding once a week at the moment and even that's in doubt when the weather is so bad.
Held steady at 79kg so that's a 0.2kg loss in 2 weeks. Not surprised at the lack of progress this week as it's been a hard week looking after my parents (ie mum has baked lots of cake...) so had to resort to grabbing food at McDonald's twice this week. I've also curbed the amount of exercise I've done as I was starting to fatigue, still kept the 30 mins a day up but lowered the intensity by a large amount. Back to it this week though and I had to use a hole shorter in my belt yesterday so there is a tangible result to all of this.
Hoping the plateau effect has finished now, hoping for a big drop next week.
About half a kilo off so back to the Xmas Eve weight ... trouble is, now I weigh less, anything I do uses fewer calories (and I suspect metabolism may have slowed too) so it's harder to shed more weight. Taking a real effort now. Used to be able to have just whatever for Sunday brunch, now, treats are " a teaspoon of marmalade" " a single pancake with some strawberry yoghurt " " a weekly slice of toast " .
Still, I look back to my old running photos, and remember how good it felt to, you know, have a choice of speeds...
I'm up 1.4kg overall - what have I won?
Another week of staying the same at 81kg. I suppose I should be pleased as I'm not making any special effort diet wise and I've been chained to my desk for work all week so havent done any exercise either. As soon as I start making some form of effort to cut out a bit of food, or to go for a daily walk or run I should be able to trim some
Lost 1lb this week- not too bad since I haven’t had a proper number two since Monday (doing keto during the week ) .
Been on the magnesium tablets with no effect ,so upping it to something more effective next week.
Happy enough with a pound a week but my stomach feels constantly full .
doing keto during the week
You either do Keto or you don't. It's not something you can do Monday to Friday and then eat normally at the weekend.
I managed 0.6kg this week, although I put 0.5 on last week so only lost 0.1kg relative to my lowest since starting to try and lose weight.
Quite pleased though as I have eaten quite a bit this week and drank more booze than I probably should have.
Working from home and home schooling means I am not really doing much exercise. I'm doing 2x Zwift workouts with a few from here and then the race on a Tuesday, but not actually doing anything else. I need to try and get some regular steady exercise in at some point in the week.