The motivation weight loss thread

[gc52]

Thought that I would quickly comment on what an inspiring thread this has been.

In brief, I have always been a big fan of cakes, crisps, chocolate, nuts and sweets. I did though walk, either to/from work or with the dog, for around 2-3 hours a day and potter around a lot so have never been too lardy.

Of course, I walk into work less nowadays and we lost the dog a few months ago so I have spent a fairly sedantary year really, the result, putting on about 12 kg.

Since discovering this thread I decided that I too could get out a bit more and eat a bit more healthily. Nothing serious, I just eat a few less cakes, crisps, chocolate, nuts and sweets and have set aside an hour a day to go for a wobble. I have started to do some basic bending/stretching etc also.

I weighed myself after the Christmas binge and was 90.5 kg, today I am 85.4 kg with a BMI (FWIW) of 28.5. I would like to lose another 5kg and will be keeping an eye on this thread for hints and tips, and motivation, to do so.

Perhaps most importantly, I no longer need to but new clothes so can spend more on watches !

So, thanks to all here for sharing your experiences; this "motivation" thread has certainly helped me.

Gary

[Shane]

Well done on starting your plan to become healthier - seeing the changes in your body (needing new clothes) is the best motivation to keep it going. You're doing the right things - cutting down on the simple sugars, saturated fats and excess salt will really help. Walking is a great, low impact, way to burn calories and increase your heart rate and get your cardiovascular system going. If you can add some easy resistance training into the mix - maybe some push ups and other bodyweight exercises this would really be beneficial. It's just about having the will power to be consistent with your healthier eating and exercise and pushing yourself to keep on track, even when you don't feel up to it. Set some short term and long term goals but also realise that this is a long term project. You've made a really good start though - not just by losing 5kg but by being aware of what it takes to change.

Thought that I would quickly comment on what an inspiring thread this has been.

In brief, I have always been a big fan of cakes, crisps, chocolate, nuts and sweets. I did though walk, either to/from work or with the dog, for around 2-3 hours a day and potter around a lot so have never been too lardy.

Of course, I walk into work less nowadays and we lost the dog a few months ago so I have spent a fairly sedantary year really, the result, putting on about 12 kg.

Since discovering this thread I decided that I too could get out a bit more and eat a bit more healthily. Nothing serious, I just eat a few less cakes, crisps, chocolate, nuts and sweets and have set aside an hour a day to go for a wobble. I have started to do some basic bending/stretching etc also.

I weighed myself after the Christmas binge and was 90.5 kg, today I am 85.4 kg with a BMI (FWIW) of 28.5. I would like to lose another 5kg and will be keeping an eye on this thread for hints and tips, and motivation, to do so.

Perhaps most importantly, I no longer need to but new clothes so can spend more on watches !

So, thanks to all here for sharing your experiences; this "motivation" thread has certainly helped me.

Gary

[Jdh1]

Just to add. Thankfully our gyms opened back up today, so I managed to get I and start on my new program - back in again tomorrow. I’m going back to my old split routine, of:

Mon: Back & Biceps
Tues: Chest & Triceps
Wed: Legs & Shoulders
Thurs/Fri Sat & repeat - but only lighter weights for the leg session on Saturdays.
Sundays off

I’ll try to do an hour of cardio after weights on a Tuesday and a Sat (might introduce Thurs too in a few weeks).

I tried the Concept2 rower after today’s session. OMG, I felt like I was going to die - around 1:35 for the first 500m, and then a disappointing 1:50 for the second, at which point I had to stop as I was only just hanging in there! It’s my first row in a long time, and I’m sure I’ll get better. 12 weeks or so until my home rower is due.

Where are you that the gyms are open? Your experience on the rower sounds like mine - the result of a having a lot more power than endurance. Have you ever got to the stage where the longer distances are comfortable? I haven't. I've been rowing again for about four months now and am at, or close to the top of the Concept 2 rankings for anything up to 500m but about 30% down the pile once you get to 5000. Just don't know whether it's possible for me to get much beyond where I am now.

[Omegamanic]

Where are you that the gyms are open? Your experience on the rower sounds like mine - the result of a having a lot more power than endurance. Have you ever got to the stage where the longer distances are comfortable? I haven't. I've been rowing again for about four months now and am at, or close to the top of the Concept 2 rankings for anything up to 500m but about 30% down the pile once you get to 5000. Just don't know whether it's possible for me to get much beyond where I am now.

I’m Isle of Man based for now, as no travel. I used to be mostly here and Australia until just before the first lockdown.

We have no community Covid as present, and 8 registered cases (in isolation) from returning residents. So all shops, bars, restaurants etc. are back open or opening again from 1st Feb.

I did used to row a fair bit. Nothing special and just for cardio, but this first row was very difficult. I will ease into a few longer sessions, as once I’ve take delivery of my home rower (estimated another weeks!) I’ll hope to use it for a few longer sessions. But if it’s a Max of 15 mins at a decent pace I’ll be happy ish.

[ryanb741]

Grams?

Sorry grams yes

[Essexman]

I’m Isle of Man based for now, as no travel. I used to be mostly here and Australia until just before the first lockdown.

We have no community Covid as present, and 8 registered cases (in isolation) from returning residents. So all shops, bars, restaurants etc. are back open or opening again from 1st Feb.

I did used to row a fair bit. Nothing special and just for cardio, but this first row was very difficult. I will ease into a few longer sessions, as once I’ve take delivery of my home rower (estimated another weeks!) I’ll hope to use it for a few longer sessions. But if it’s a Max of 15 mins at a decent pace I’ll be happy ish.

A few years back I did a half marathon on a concept 2 rower in the gym, took 1 hour 43 mins. Also took me many weeks to train for it. Oh and I had a very numb bum after.

[Shane]

Ryan - you're consuming just 10g of carbs per day?

Sorry grams yes

[FK77]

I weighed myself after the Christmas binge and was 90.5 kg, today I am 85.4 kg with a BMI (FWIW) of 28.5. I would like to lose another 5kg and will be keeping an eye on this thread for hints and tips, and motivation, to do so.

Well done! Just shows there is no need to go OTT to see results, at least in the beginning.

seeing the changes in your body (needing new clothes) is the best motivation to keep it going.

So true and in my case, the fact that I have stopped seeing those improvements is pushing me to make more changes.

[Omegamanic]

A few years back I did a half marathon on a concept 2 rower in the gym, took 1 hour 43 mins. Also took me many weeks to train for it. Oh and I had a very numb bum after.

Just reading that makes me a little apprehensive. The missus ran a marathon a couple of years back, and being a sprinter rather than a distance runner (I think I could get away with that years ago - I think it just translates into a little bit lazy these days) I doubt I could ever get close to the level of endurance conditioning to do anything like that. 5k, maybe, 42k er no thank you ;)

An hour and 43 mins on a rower must be a killer, and I just can't really imagine it. I can manage an hour on an exercise bike, or a cross trainer, but I don't think I've ever done more than 30 mins on either a rower or a versa climber in one session - it could just be me not being able to pace myself properly on certain exercises, or not being fit/conditioned for the type of effort they require - I'm sure I'll discover which once I have my own one at home (I'm not holding out much hope of regular 45-60 minute rowing sessions though).

Today is day 4 of my training and new diet. So far it is going quite well - but virtually every muscle group is now a reminder of their workouts. I am hoping tonight's session goes by nice and smoothly :)

[gc52]

Well done on starting your plan to become healthier - seeing the changes in your body (needing new clothes) is the best motivation to keep it going. You're doing the right things - cutting down on the simple sugars, saturated fats and excess salt will really help. Walking is a great, low impact, way to burn calories and increase your heart rate and get your cardiovascular system going. If you can add some easy resistance training into the mix - maybe some push ups and other bodyweight exercises this would really be beneficial. It's just about having the will power to be consistent with your healthier eating and exercise and pushing yourself to keep on track, even when you don't feel up to it. Set some short term and long term goals but also realise that this is a long term project. You've made a really good start though - not just by losing 5kg but by being aware of what it takes to change.

Thanks for the advice Shane.

FWIW, I had most of the cartlidge taken out of my left knee some years ago as a side effect of playing karate (long story). In normal times I might have troubled the NHS for a new meniscus but in theses tricky times I will not bother them with my minor ailments. This does though mean that walking, even, is a bit painful if I get too lardy. So, I have a good reason there to get a bit lighter and healthier, also.

Anyway, thanks again for the encouragement. Off to try and do a press-up...

Gary

[gc52]

Well done! Just shows there is no need to go OTT to see results, at least in the beginning.




So true and in my case, the fact that I have stopped seeing those improvements is pushing me to make more changes.

Thanks also FK77 for the encouagement. I have cut down the bad sh@t that I eat by about 75% but cannot resist chocolate, in particular altogether.

I was quite impressed on Saturdaty though when I stared at a pack of Mackies crisps in the shop, thought about it for a few seconds and did not pick them up. Mackies crisps are like crack for middle-aged men like me !

[ryanb741]

Ryan - you're consuming just 10g of carbs per day?

Correct. 10g max. Some days it is 5g

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[Mj2k]

Off to try and do a press-up...

Gary

I was speaking to a client earlier today (business, not health related), and he talked about his approach which has inspired me - an incremental press up per day.

Start at one, daft as it sounds and then add one per day. It will save me from my usual 'all guns blazing' approach where I injure myself early on & take rest.

Day 1 is tomorrow, so looking forward to the 1 press-up & hoping in a months time it feels as easy as he suggested!

Matt

[gc52]

I was speaking to a client earlier today (business, not health related), and he talked about his approach which has inspired me - an incremental press up per day.

Start at one, daft as it sounds and then add one per day. It will save me from my usual 'all guns blazing' approach where I injure myself early on & take rest.

Day 1 is tomorrow, so looking forward to the 1 press-up & hoping in a months time it feels as easy as he suggested!

Matt

Hi Matt

Top tip, I have a habit of breaking myself with over training in the past too. I have just done precisely one press up with no ill effect !

Gary

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[FK77]

I was quite impressed on Saturdaty though when I stared at a pack of Mackies crisps in the shop, thought about it for a few seconds and did not pick them up. Mackies crisps are like crack for middle-aged men like me !

Ha! Among other things, there was yummy looking garlic bread on the dinner table this evening. I asked my wife to bring one slice close to my face to test my will power. As much as I wanted to stuff my face with garlic bread, I went back to my boring salad. Torture but I felt strong lol.

[Shane]

Gary - there's nothing wrong with taking a progressive approach to press ups either - not everyone can fire off 30 with good form, under control, especially the negative phase. You can progress from doing them on your knees and then expanding the gap between knees and hands so it becomes harder, until you can do regular press ups. I think doing 10 of these properly to start with is better than struggling with 2-3 regular ones. You will make good progress if you keep at it but just remember that it's much easier to do press ups and chin ups/pull ups the lighter you are. Also warm up properly beforehand with dynamic stretches and activation movements.

Hi Matt

Top tip, I have a habit of breaking myself with over training in the past too. I have just done precisely one press up with no ill effect !

Gary

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[Devonian]

5 week weigh in and 1lb drop again this week. So that’s 16lbs in total. Not the most disciplined week if I’m honest on a couple of days, but relaxing a bit makes it far more sustainable, so I’ll take the solitary pound drop!

Eating far more healthily overall. Averaging 15,000 steps a day and doing some weights. More importantly I feel a lot better.

[Omegamanic]

1lb off is still great progress, and of you are feeling better for it, surely that’s the best benefit

Keep it up :)

[Devonian]

1lb off is still great progress, and of you are feeling better for it, surely that’s the best benefit

Keep it up :)

Cheers, much appreciated. Your advice has certainly helped so thank you. Stephen

[Mj2k]

5 week weigh in and 1lb drop again this week. So that’s 16lbs in total. Not the most disciplined week if I’m honest on a couple of days, but relaxing a bit makes it far more sustainable, so I’ll take the solitary pound drop!

Eating far more healthily overall. Averaging 15,000 steps a day and doing some weights. More importantly I feel a lot better.

Envious of your steps, love to be achieving that, hours this week have been brutal as projects in China & US again, meaning time zones are my enemy surround the UK day job!

My steps yesterday after a 15hr day was just 918 steps, which was to the coffee machine & back. I’m lucky if I’m not moving, I don’t feel hungry, so also ate very little.

I’ve taken the advice above & we are still going for Chinese take away tonight. We usually order for 4 people and enjoy the following day - love a cold take away, but reigning it in tonight.

Am also actively looking to change my line of work to get a better balance which will also help my weight. Was told a few fibs in the recruitment process by a few people after having withdrawn due to work life balance concerns...ho hum!


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[Omegamanic]

Enjoy that Chinese. It’s all about balance, and the long term gain, not quick fixes.

I would only ever back someone doing something a little more extreme/intense, if they had a very clear plan in place once that initial stage had been completed.

Working strange or varying hours does mess with your hunger, energy, and motivation too though. In addition to my full time work, I also worked security for nightclubs, pubs, and a casino for anything up 6 nights a week, for something like 14 years - finishing in the early hours, grabbing some quick food, a few hours of sleep, and then getting into the office for around 8:00am could take it out of you some weeks.

[Omegamanic]

Cheers, much appreciated. Your advice has certainly helped so thank you. Stephen

Im impressed with your step count, and it’s a great target to get 12,000 a day. Anything over 10,000 is going to be beneficial for the average person. It’s low impact, low stress, and the body generally won’t try and counteract it unless you’re pushing it.

In the days during my recent home isolation, I had a few days under 400 steps! Maybe I’d left the phone on the coffee table a few times, but even so.

I still managed to lose a little weight over the final 14 days by being quite strict on my intake.

It’s important to look at your activity levels, and if you can’t do as much one week, then try and reduce your intake a little too in order to offset it.

Likewise, if you’ve increased your activity, and you’re sleeping well, not overly stressed, but you are starting to feel a slight physical decline, then you probably need a little increase on your food to help.

It can’t just be a race to the bottom. You can’t think that you can just keep increasing activity/exercising, and decrease calories/carbs and keep benefitting.

[Kingstepper]

I’ve started walking recently and had been doing 12-17k steps/day. Garmin watch and phone app is excellent and a great incentive as it increases the target every day.
Unfortunately started having foot pain and have had to lay off for a while. Thought it was particular shoes/boots but now all cause problem and research suggests hallux rigidus. I’ll take professional advice but damn shame.

[Devonian]

Im impressed with your step count, and it’s a great target to get 12,000 a day. Anything over 10,000 is going to be beneficial for the average person. It’s low impact, low stress, and the body generally won’t try and counteract it unless you’re pushing it.

The steps for me are a huge thing as it I think it helps mentally as much as physically. I’ve got quite a simple process that helps me.

Admittedly I’m very fortunate as I live in a beautiful village out in the country with amazing walks down to the sea so I’ve got lots of options. Also working for myself gives me flexibility. That said I still need the get up and go so I try and make it as easy as possible.

I try and do around 2,000 steps in the morning before going to work - literally walking around my lounge, kitchen and climbing my stairs a few times. It’s amazing how much you can clock up without realising it.

At work I try and walk for at least 5 minutes every hour and as my Fitbit buzzes to encourage 250 steps an hour it’s quite easy. I make all phone calls standing up and walking around wherever possible - I had a one hour call today and chalked up 2,500 steps without realising it.

I make a point of having a walk every lunchtime without fail - at least 30 minutes and often I’ll have another short walk before my evening meal.

A hyperactive 4 year old daughter keeps me running around most evenings and all that added together and bang - 15,000 steps! The key is small regular amounts. Breaking it down and then it doesn’t feel daunting.

Fitbit challenges definitely encourage me (Fitbit claim that people that do challenges average 20% more than people that don’t) and motivate me to want to win. A colleague sent me a new app which means you can compete against people with all the different watches like garmin etc.

[Ventura]

I've genuinely managed to lose 30 to 31 kg in 1.5 to 2 Years. Though I have plateaued a bit. I need to lose 2 to 3 more stone though ☹️

[Omegamanic]

I've genuinely managed to lose 30 to 31 kg in 1.5 to 2 Years. Though I have plateaued a bit. I need to lose 2 to 3 more stone though ☹️

That’s pretty incredible going and really impressive!

I really wouldn’t be disheartened in any way. There’s nothing wrong with regrouping, take a breathe, and continuing on your journey. Just don’t slide back too much or into old habits and you’ll be absolutely fine.

Just think how much progress you’ve made already, and how much better you are for it. Anything additional is a bonus. That’s how I look at my progress; it’s all positive.

[PawG]

Yesterday, I got back from work, glorious day for a bike ride, I thought. As soon as I got ready, it started pouring down with rain and sleet.

Ate a big bag of Wotsits giants instead and felt sick. I don’t think it can get any more processed than that. Yuck.


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[Halitosis]

I started the 5:2 fasting diet a month ago and have so far lost the additional stone I put on last year, so back at 15.5. Wearing my wife’s old Fitbit has really motivated me to get active too, and I strive to achieve a (modest) step and floor count average. It’s brow-raising to lift a 5kg dumbbell and think that’s what I’ve lost. Still, a couple more to go and the first one is the easiest eh!


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[Omegamanic]

Yesterday, I got back from work, glorious day for a bike ride, I thought. As soon as I got ready, it started pouring down with rain and sleet.

Ate a big bag of Wotsits giants instead and felt sick. I don’t think it can get any more processed than that. Yuck.


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Once in a while things conspire against you no matter how well intentioned we are. In a way it’s probably good that you felt a little sick from getting through the whole bag, as it might just strengthen your future resolve!

I started the 5:2 fasting diet a month ago and have so far lost the additional stone I put on last year, so back at 15.5. Wearing my wife’s old Fitbit has really motivated me to get active too, and I strive to achieve a (modest) step and floor count average. It’s brow-raising to lift a 5kg dumbbell and think that’s what I’ve lost. Still, a couple more to go and the first one is the easiest eh!


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Although I’m not a fan of the 5:2 personally, it works well for some, including my brother, and if you can fit it in well to your week then all good. Most people probably do a reverse 5:2, and eat more on 2 days of their weekends lol

Although the first stone is usually the quickest, in some ways it’s the hardest, as that’s when you’ve made the decision to take the first steps to change. So for me, while the progress might be slightly slower, you’ve already done the hardest part, and you are well on your way. A stone off in the last month is fantastic! Keep it up.

[Jdh1]

I started the 5:2 fasting diet a month ago and have so far lost the additional stone I put on last year, so back at 15.5. Wearing my wife’s old Fitbit has really motivated me to get active too, and I strive to achieve a (modest) step and floor count average. It’s brow-raising to lift a 5kg dumbbell and think that’s what I’ve lost. Still, a couple more to go and the first one is the easiest eh!


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If you've lost a stone it's quite a bit more than that 5kg dumbbell! I'm not sure the first stone is the easiest because the most difficult thing is getting started - taking action. I always think most things are easier once you've taken the decision to get started, taken action and built some momentum.

[Ventura]

That’s pretty incredible going and really impressive!

I really wouldn’t be disheartened in any way. There’s nothing wrong with regrouping, take a breathe, and continuing on your journey. Just don’t slide back too much or into old habits and you’ll be absolutely fine.

Just think how much progress you’ve made already, and how much better you are for it. Anything additional is a bonus. That’s how I look at my progress; it’s all positive.

Thanks very much for the encouragement mate. I hope your journey goes well too. Funny thing is the wife doesn't notice :)

[Omegamanic]

I’m not advising or condoning this, but this was my after leg workout brunch today. I had an extra egg too, but that came on Ms O’s plate. I dropped the options of 2 hash browns, mushrooms, and grilled tomatoes (I love tomatoes, but usually chopped with a breakfast, or sliced with olive oil and salt), and added extra sausage and bacon ;)

This does actually fit in with my planned diet. At least for the first month or two, so although it might look a little excessive, and it’s more overall calories than I would like in one go (but I imagine it’s pretty hard to ask a cafe to split your breakfast in two, so you can pop back later).

Any way a good amount of protein, carbs and fats. Yum

[Mj2k]

Oh that looks beautiful, I cannot remember my last cooked breakfast out somewhere.


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[Omegamanic]

It was just how I like it - well done bacon, and crispy skin sausages. Eggs over easy.

I was ready for it after my session at the gym today! It’s kind of a treat for my 6 workout sessions this week, but it is still worked into my overall calories and macros ish - I’m obviously not able to calculate it 100% accurately like I can with whole foods made at home, but it’s only once a week I’m having a non-home prepared meal, so I don’t worry too much if my figures are a little out, and I’m still moving in the right direction.

[Essexman]

It’s brow-raising to lift a 5kg dumbbell and think that’s what I’ve lost.

I do the same, with a 16kg kettlebell. It still shocks me to think I was carrying that around all day.

[Mj2k]

Hate you tapatalk, keep seeing the fried breakfast appear!

Never thought (or seen) of sausages cut like that before cooking. Damn I’m salivating!


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[PawG]

Hate you tapatalk, keep seeing the fried breakfast appear!

Never thought (or seen) of sausages cut like that before cooking. Damn I’m salivating!


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I think anywhere in and east of Germany, they cut them like that. Helps with seasoning when they open a bit.


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[Omegamanic]

Hate you tapatalk, keep seeing the fried breakfast appear!

Never thought (or seen) of sausages cut like that before cooking. Damn I’m salivating!


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I love it, as it makes them more crispy.

Im not saying I eat there all the time, but they look after me, and they are very consistent. Tower House, in Douglas.

[Omegamanic]

Back on track for the week. It’s not all delicious high calorie, high protein cooked breakfasts ;)

1st work out complete.

Lunch:

1 large egg
170g egg white
3 large slices of ham
1 slice cheddar cheese
1 large sliced tomato
4 cherry tomatoes
5g Extra virgin olive oil (although I would guess at least a gram or two was left on the plate when I’d finished)

Salt & Pepper to taste

50g Protein
15g Fat
15g Carbs
395 Calories

I also had a large skimmed latte, with half a sugar, so add another 100-110 calories, and 16g carbs, and 12g protein. A little over 500 calories, 62g protein, good fats, and sensibly low carbs, as I already had oats with breakfast before the mornings gym session.

[Mj2k]

I clearly failed with this shopping this week.

Nothing in the cupboards or fridge is motivating me to eat. Not eaten since yesterday lunch & still not hungry at whatsoever.

Hoping I feel hungry later as am sure it’s not going to help my fat loss


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[Omegamanic]

Just make sure you have some nice healthy and appealing food in. I think that’s the main battle for me. I’m starting to get used to cooking everything again instead of grabbing more convenient, less healthy options.

[Mj2k]

Just make sure you have some nice healthy and appealing food in. I think that’s the main battle for me. I’m starting to get used to cooking everything again instead of grabbing more convenient, less healthy options.

Yup have made the adjustments for the next few weeks. I love to cook, but my wife has lost interest in food, so I can’t be bothered to make the effort if she doesn’t care.

Too many months of cooking 6 days a week has taken its toll. We discussed last night, she is going to start to play a more active role & cook with me again.


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[Jambo]

Anyone here tried Lipotrim? I did a solid couple of months at the end of last year and the results were impressive. Been at a bit of a impasse since xmas/new year, decided to give myself a few days off for Christmas dinner etc and struggled to get back into it. Not put anything back on, but the rate of weight loss has slowed right down.

[Omegamanic]

I’ve never tried any slimming products as such, but then I’m not the target market.

There appears to be a great result in this trial:

https://www.bbc.co.uk/news/health-56011979

But, whether there is any lasting effect is yet to be established.

I hope everyone’s week is going well, and you’re looking forward to the weekend.

Ive been pretty good. I missed one workout, as I had a bad head cold - I suffered through the rest of the workouts though, as thought it’s better to do something than nothing, and I’ve stayed on top of my more whole/fresh food diet. To be fair the main differences for me has been not buying loaves of bread (as I’d usually just have something like toast/bagel and jam or similar when I felt like a snack between meals), bagels, or pastries. That alone seems to have taken care of the overall calorie reduction. Adding in the extra training, from 1 day a week to 5 sessions has made a huge difference.

One thing I noted, and that was expected any way, is that I haven’t lost any body fat, at least not according to my Tanita segmental body analyser. But, I am noticeably leaner, and dropped 1.5 inches from my waist so far. The main reason for no drop in body fat from the scales, is from a drop in overall body water (this is no doubt mostly from losing water from a decrease in carb intake). I’m fairly sure that if I carb loaded that I’d see a healthy 1-2% drop in body fat. It just shows the limitations of some ways of measuring. We don’t all have access to Dexa scanners, Pods, or electrostatic weighing, and I would never use or trust skin callipers as they are so inaccurate as to be close to useless in measuring small changes.

Although I don’t advocate cheat days, or cheat meals, as such, we all have to live our lives. So with that in mind, I’m out tonight for a steak dinner, a few beers and likely a nice dessert to follow. All should still keep me within my overall weekly calorie deficit, and possible with a bit of planning within a lifestyle/flexible diet approach.

[Jdh1]

I’ve never tried any slimming products as such, but then I’m not the target market.

There appears to be a great result in this trial:

https://www.bbc.co.uk/news/health-56011979

But, whether there is any lasting effect is yet to be established.

I hope everyone’s week is going well, and you’re looking forward to the weekend.

Ive been pretty good. I missed one workout, as I had a bad head cold - I suffered through the rest of the workouts though, as thought it’s better to do something than nothing, and I’ve stayed on top of my more whole/fresh food diet. To be fair the main differences for me has been not buying loaves of bread (as I’d usually just have something like toast/bagel and jam or similar when I felt like a snack between meals), bagels, or pastries. That alone seems to have taken care of the overall calorie reduction. Adding in the extra training, from 1 day a week to 5 sessions has made a huge difference.

One thing I noted, and that was expected any way, is that I haven’t lost any body fat, at least not according to my Tanita segmental body analyser. But, I am noticeably leaner, and dropped 1.5 inches from my waist so far. The main reason for no drop in body fat from the scales, is from a drop in overall body water (this is no doubt mostly from losing water from a decrease in carb intake). I’m fairly sure that if I carb loaded that I’d see a healthy 1-2% drop in body fat. It just shows the limitations of some ways of measuring. We don’t all have access to Dexa scanners, Pods, or electrostatic weighing, and I would never use or trust skin callipers as they are so inaccurate as to be close to useless in measuring small changes.

Although I don’t advocate cheat days, or cheat meals, as such, we all have to live our lives. So with that in mind, I’m out tonight for a steak dinner, a few beers and likely a nice dessert to follow. All should still keep me within my overall weekly calorie deficit, and possible with a bit of planning within a lifestyle/flexible diet approach.

I was with you until the last paragraph. I hope going out for that steak dinner and beers makes you twice as fat as you were at the start of the week! (Not that I'm jealous or anything)

[Maysie]

Although I don’t advocate cheat days, or cheat meals, as such, we all have to live our lives. So with that in mind, I’m out tonight for a steak dinner, a few beers and likely a nice dessert to follow. All should still keep me within my overall weekly calorie deficit, and possible with a bit of planning within a lifestyle/flexible diet approach.

I need to drop a few kilos since the Christmas overload, so I have cut out mid-week beer, increased my excercise and I am keeping an eye on my calories with the MyNetDairy app. Cutting out bread has made a huge difference to calorie intake and the app is a bit of a faff, but it does highlight the high calorie foods which should be treated (eaten) with respect.

The weekends are the days when I can have a beer and eat a few 'sensible' snacks (popcorn) while watching the rugby, have a more 'weekend style' breakfast, but not go too mad, I do try to stick to a calorie deficit overall averaged over the week still, although adding the beer calories into the app for a Friday/Saturday/Sunday is quite alarming as the screen goes red when you are in surplus!!

I have dropped 4.6kg so far since the start of Jan and it doesn't feel like that much of a chore at all. I do really miss sausages though at the moment, but I have no will power, so would always eat as many as we cook given half a chance.

[Omegamanic]

I was with you until the last paragraph. I hope going out for that steak dinner and beers makes you twice as fat as you were at the start of the week! (Not that I'm jealous or anything)

Well hopefully it wasn’t too much of a set back - it was delicious though.

I ordered a large ribeye with crispy sweet potato fries, which was served with a salad and a tomato. Ms O had a rump steak (her preferred cut), which was great from the piece I was offered, with Mac and Cheese. The only downside on the side dishes was agreeing to share, that I was probably left with 60% of the Mac & Cheese, and only managed to palm off around 25% of the fries in exchange.

I really didn’t feel like drinking after all, so I drove the car in and had one beer (I’m enjoying some rum at home now though).

We also decided to share a dessert. More because we’ve had it before, and I definitely couldn’t have managed it by myself any way, rather than being good:

Waffles, served alongside separate dishes of:
Ice cream
Maple syrup
Nutella
Sliced banana
Strawberries, and
Raspberries

It felt like a real treat, and was probably the first evening meal we’ve had out this year.

I need to drop a few kilos since the Christmas overload, so I have cut out mid-week beer, increased my excercise and I am keeping an eye on my calories with the MyNetDairy app. Cutting out bread has made a huge difference to calorie intake and the app is a bit of a faff, but it does highlight the high calorie foods which should be treated (eaten) with respect.

The weekends are the days when I can have a beer and eat a few 'sensible' snacks (popcorn) while watching the rugby, have a more 'weekend style' breakfast, but not go too mad, I do try to stick to a calorie deficit overall averaged over the week still, although adding the beer calories into the app for a Friday/Saturday/Sunday is quite alarming as the screen goes red when you are in surplus!!

I have dropped 4.6kg so far since the start of Jan and it doesn't feel like that much of a chore at all. I do really miss sausages though at the moment, but I have no will power, so would always eat as many as we cook given half a chance.

4.6kg is excellent, and you should be very pleased with your progress to date.

I do like to have a cooked breakfast at the weekends, and I try and time it straight after a gym session - which I try and push myself a little harder knowing I’m going to have something I really enjoy afterwards.

It’s all about hitting a healthy balance - yes, you could lose weight quicker by being more strict/extreme with your diet and exercise, but surely the whole point is adapting to a new overall lifestyle where you reach your goals, eat a little healthier, without the risk of feeling too restricted and potentially giving up or going back to old habits. Eating the right amount, and enjoying your food shouldn’t be a chore.

From being the type of person that could quite easily eat a cooked breakfast everyday, and have a takeaway Indian/Malaysian/Chinese/pizza etc. every night, I’m quite enjoying preparing my meals for breakfast and lunch, and planning dinners more.

[Essexman]

It’s all about hitting a healthy balance - yes, you could lose weight quicker by being more strict/extreme with your diet and exercise, but surely the whole point is adapting to a new overall lifestyle where you reach your goals, eat a little healthier, without the risk of feeling too restricted and potentially giving up or going back to old habits. Eating the right amount, and enjoying your food shouldn’t be a chore.

Shout Louder for those at the back who can’t hear !

[Essexman]

Home make protein bars.
Makes 8 bars.

Per bar:
194 calories
11.6 grams fat
11.6 grams carbs
10.4 grams protein

Ingredients:
45g Oats
70g Protein powder (see note below)
25g Nuts (Walnuts/Hazelnuts/Pecans, take your pick)
75g Peanut butter
45g Dates (stones removed)
100ml (approx) milk
30g Dark chocolate (optional)

Protein powder - I used eatvive vegan chocolate flavour powder (only because I was buying bars from them). Since found similar on Amazon far cheaper. If you use a plain non chocolate powder you can to add cocoa powder for flavour. I’d guess approx 40g d cocoa powder.

Instructions:
Take a 4x4 inch tin or Tupperware and line with parchment paper.

You will require a food processor with metal blades that can take a little abuse.

Place oats in food processor, blend until they are a fine texture.
Add protein powder, blend.
Add nuts, blend.
Add dates, blend.
Add peanut butter, blend.
Add milk, blend.
Turn out into tin or Tupperware. Press down hard, I used a mug bottom to compress the mix.
Zap chocolate in microwave until melted, poor over and smooth out. Place in fridge for a few hours. Once set, cut into eight bars. Store in fridge.

Result - well I find them ok, but dry. Definitely requires a cuppa tea or coffee to wash down.
The main advantage is cost. These will work out approx 30 to 40p each. Disadvantage? They don’t come in a wrapper, so less convenient than purchased bars.

[Omegamanic]

Excellent.

I will have to try and be brave and experiment with making a few bars. I have a few ideas.