PH Losers 2019 - Anyone want to join me?

[geeks]

Lemming Train said:

57 Chevy said:

Just found this thread.

My weight loss started at the end of March last year. 47 years old, 6ft 2 and weighed in at 150kg! I couldn't believe it myself.

I've just been applying the eat less exercise more rule and set myself a target of losing 50kg in a year so about one kg a week. This requires a daily calorie deficit of 1000 calories.

I cut out crisps and chocolate, replaced with fruit, cut down on booze and fizzy drinks and cut down on carbs. One thing that was hurting me was I was working from home a lot and when doing so only doing about 1500 steps a day. So I started getting up at the time I would travel to work and walking until I logged on (2-3 miles) when WFH. I've walked 1660 miles since the end of March last year.

To start with the weight came off rapidly, as I imagine it takes a lot of energy to maintain a body of that size! I allowed by self a bit of a lapse during December as I had done well during the rest of the year. I weigh myself every day and also bought an apple watch, closing the rings everyday and completing the monthly challenges has really helped.

So as of this morning I'm at 118.1kg, 31.9kg down from where I started, about 5 stone lost. 18.1kg to go and then decide what to do from there, not sure I'll do it by the target of end March now but I will get there. I had to replace all my clothes and I've not kept any of the old ones, I'm not going back.

A truly excellent effort there Nick!

Indeed a sterling effort, well done 57, keep up the excellent work

[geeks]

Todays workout done, it's getting easier so I am upping the difficulty, pleased that it is getting easier, means I am actually benefiting from it

[geeks]

HTP99 said:

spence1886 said:

I mentioned it earlier, but worth repeating in respect of the curry chat - for those eating at home (from scratch, ready meal or takeaway) I really do recommend trying broccoli "rice" as an alternative... doesn't really taste, nice dry texture for sauce (like a good basmati) and it's dead simple to food process half a head of broccoli and pan fry on a high heat for 3-4 mins.

So do you literally just whizz the head (trees as my youngest used to call them) in a blender and dry fry it?

Sounds hateful doesn't it?

Brown or Wild Rice is fine, full of complex carbs too

[geeks]

HTP99 said:

geeks said:

HTP99 said:

spence1886 said:

I mentioned it earlier, but worth repeating in respect of the curry chat - for those eating at home (from scratch, ready meal or takeaway) I really do recommend trying broccoli "rice" as an alternative... doesn't really taste, nice dry texture for sauce (like a good basmati) and it's dead simple to food process half a head of broccoli and pan fry on a high heat for 3-4 mins.

So do you literally just whizz the head (trees as my youngest used to call them) in a blender and dry fry it?

Sounds hateful doesn't it?

Brown or Wild Rice is fine, full of complex carbs too

Yeah, not so sure, it sounds like something that my vegan mum would extol the virtues of, all the while not sounding too convinced herself, my diet generally is very good with pretty much zero takeaways and crap, so the odd bit of white basmati every 2 weeks won't do me any harm.

Me neither, cauliflower or broccoli rice along with courgetti sound awful in my opinion and also a solution to a problem that doesn't really exist Don't get me wrong these are all vegetables I enjoy but not sure I really want them in meals where they don't traditionally belong, that said, Cauliflower in curry is lovely, courgettes in Italian/Mediterranean style food also good, but you tend to find these are dishes designed to have them as ingredients rather than accompaniments. Brown rice or wild rice and wholegrain pastas are good, contain complex carbs which are much better than the so called "empty" carbs in white rice or pasta. Whole grain stuff also has other benefits..... trouble is of course, they tend not to taste as good but experimenting with them helps and eventually you can get to a point where they are tolerable or actually preferred. Egg fried brown rice is wonderful, packed with protein and all the good stuff, especially if you can fry it off without much fat/oil, a small amount (a teaspoon should be plenty) or rapeseed or sesame oil goes along way and will enhance the flavor.

None of this really helps with a takeaway or a sit down meal but then they are supposed to be treats and not the norm. The worry in this thread is treats this early on tend to form part of the route back to bad habits

emicen said:

J4CKO said:

Coming off a bit 16.11 down to 16.8.

I am looking at new scales, we have some digital body composition ones and to be honest I forget what I weigh sometimes, but also I am interested in the body fat and other metrics it gives you, but have no chance of remembering those.

So, was wondering if anyone has used/got any scales that sync with your phone and record your weight and other stuff every time you get on them.

I am going to the gym and do a fair bit of weight training, I just like lifting weights but it isnt great for weight loss, i can tell more in my clothes and stuff but it would be interesting to see the muscle and fat percentages over time, I know they arent massively accurate but it does seem to go in the right direction when I drop fat, was going to manually write it down but that will never happen. Want to just get on and the data get squirted automatically to my phone.

I think it would be a good motivator.

Currently 27.2 % body fat and 38 percent muscle.

I like to geek out on the specific data, 29.1% fat / 40.7% muscle myself, at the moment.

Whilst I don’t have them, my mate has the Garmin smart scales which will update to Garmin’s phone app. This can then read across to MFP etc.

To get accurate body fat readings on scales you need the ones that also come with the hand held bits of the devices, the ones that don't are only any good for determining the body fat below the waste. I looked into smart scales but I am only weighing myself once a week, so having this paired up with my phone feels a little pointless, to quote someone else "There is an app for that" (weight tracking that is). If checking your BMI and body fat once a week is for you then smart scales would be a good addition, just be sure to get the right tool for the job

[geeks]

Bungleaio said:

I've got a set of these which link to the Garmin Connect app. They seem pretty consistent on weight but the muscle mass and water seems to be a bit hit and miss. How it should work I have no idea as it's just a sheet of glass that you stand on as far as I can see. I basically stand on it 1st thing in the morning and it uploads via wifi to an app.

I've teamed this up with a Garmin Fenix 5 watch https://www.blacks.co.uk/equipment/107995-garmin-f...

The watch tracks my efforts in the pool, gym and spin classes as well as step count and sleep.

The garmin app is quite comprehensive and integrates with MFP. The image below is what I can see on the home screen



Complete overkill but I love a gadget.

Works by electricity essentially. Passes a low current between electrodes and determines the resistance, the lower your body fat, the less resistance.

[geeks]

emicen said:

Bungleaio said:

I've got a set of these which link to the Garmin Connect app. They seem pretty consistent on weight but the muscle mass and water seems to be a bit hit and miss. How it should work I have no idea as it's just a sheet of glass that you stand on as far as I can see. I basically stand on it 1st thing in the morning and it uploads via wifi to an app.

I've teamed this up with a Garmin Fenix 5 watch https://www.blacks.co.uk/equipment/107995-garmin-f...

The watch tracks my efforts in the pool, gym and spin classes as well as step count and sleep.

The garmin app is quite comprehensive and integrates with MFP. The image below is what I can see on the home screen



Complete overkill but I love a gadget.

Cracking piece of kit.

Annoys me my Forerunner 235 doesn’t have flights of stairs function like my Vivosmart HR did, but couldn’t justify the extra £200 for the Fenix to get it when I wouldn’t use any of the Fenix’s other additional features.

Posted in the frivolous thread but I am using an Apple Watch Series 4 with the built in stuff, so the Activity app and the Workout app with the Apple Health app. Also massive overkill but I am enjoying mucking about with it

[geeks]

Challenge for me coming up, first stint away with work for three nights from Sunday. Food is the major problem...

[geeks]

AndrewEH1 said:

geeks said:

Challenge for me coming up, first stint away with work for three nights from Sunday. Food is the major problem...

Difficult! I was in Italy for work at the end of last year, so lots of carbs and cheese on menus...ended up deciding to eat a little slower making sure I never finished a meal leaving some food on the plate.

Thats tough, at least I will be in the UK!

[geeks]

J4CKO said:

Thesprucegoose said:

2 pounds of fat loss (7k calories)would require a calorie deficit of 1k a day, which longterm is a lot really, only monitoring fat loss is important overall to monitor true weight loss.Best approach is record all calories in, truthfully.

Yeah, thats a good point, should have put one to two pounds, maybe even less but the point is really that you will get some wide fluctuations day to day but its the overall trend is what matters, i.e. what your weight is fluctuating around, is the line going down as an average over time.

1000 cal a day deficit is pretty hard to sustain I guess, 500 being more realistic, 250 off what you eat and 250 cal of exercise is fairly easy.

Its all a scale isn't it. I am only taking on about 1000-1500 a day but exercising 500 5 days a week. Weight isn't falling off but it is dropping. I am fasting during the day which means come the evening I am ravenous and thats where the 1000 input comes. I am going to play about with spreading the calorie intake over the days to stop me feeling quite as hungry in the evening, I tend to work out at lunch time and then back fill with water so I am not hungry, if I do get hungry in the afternoon I have found a cup of coffee with milk seems to suppress my appetite for an hour or so. I think the meal my body actually wants is breakfast but I really struggle to get it down me before mid morning!

[geeks]

emicen said:

Had a cider on Friday night & a few on Saturday night, RedBull mid-afternoon & Chinese takeaway at night on Sunday. All kept within calorie limits, macros not so good but not so bad either.

I think we have found the cause of your sleep problems

[geeks]

emicen said:

geeks said:

I think we have found the cause of your sleep problems

From what I posted, I doubt you have tbh. There’s other factors I’m tracking.

Friday night’s sleep was the best I’ve had since I started tracking my sleep in November, that’s despite the detrimental effect alcohol has on getting ‘good’ sleep.

I appreciate its a simplistic sweeping statement to a more complex issue but truthfully, alcohol an caffeine are bad for sleep.

That said, I don't know how much of the above you are or aren't consuming nor how frequently

[geeks]

My weigh in is supposed to be tomorrow however I forgot to pack the scales before leaving for work for a few days so it will be delayed onto Thursday morning. The good news is I have continued to be good food wise while away, food has been basic but passable. Dinner tonight is a Tesco Simple Salad (43 cals), Tesco reduced fat prawn cocktail (242 cals) and a dash of salad dressing (12 cals) with a Fibre One Choc Fudge Brownie (90 cals) so dinner for 387 cals. Lunch was a salad pot with chickpeas at about 70 cals. No calories in liquids which have all been fizzy water. Yesterday was much the same with a yogurt for breakfast. Not as much exercise though, cold weather, long days, crappy drives have killed the motivation for it. Still making sure I get 30 minutes of walking in though.

I miss Doritos

[geeks]

As I missed my weigh in yesterday I almost forgot to weigh myself this morning, however I remembered after my first coffee.



Another 1.4kg off pretty pleased with that as my activity is a little down for the week and I did over do the snacks one evening (well, dried fruit and popcorn).

Ref buying salad items: Always (where possible/practical) buy unwashed, stuff that isn't bagged/packaged. When you wash salad you start a countdown and it doesn't last anywhere near as long as it should. Also with stuff like spinach when it goes a bit limp or soft then it's perfect for throwing into things like scrambled egg etc rather than putting into a salad you wont enjoy because its a bit limp.

As for the keto stuff, I am not keto and I am losing weight, just saying

[geeks]

I have been fasting but not on purpose, it is my default position to not eat breakfast and regularly not lunch. 2 meals a day does seem to make a difference though, I can always tell when I haven't eaten lunch as come 4ish I fancy a nap

I will confess, I had a pizza last night from Dominos and it was just oh so wonderful especially after three days of salad and three weeks of well behaved eating. It was however this one at under 650 cals, which given I hadn't eaten all day was fine.

[geeks]

Lemming Train said:

geeks said:

I have been fasting but not on purpose, it is my default position to not eat breakfast and regularly not lunch. 2 meals a day does seem to make a difference though, I can always tell when I haven't eaten lunch as come 4ish I fancy a nap

I will confess, I had a pizza last night from Dominos and it was just oh so wonderful especially after three days of salad and three weeks of well behaved eating. It was however this one at under 650 cals, which given I hadn't eaten all day was fine.

<shocking picture removed!>

Posting pictures of pizzas on this thread isn't helping, geeks!

[geeks]

How can dry January be over when it is still January?

[geeks]

J4CKO said:

geeks said:

How can dry January be over when it is still January?

"away next weekend and going to try not to drink despite being away and dry january is over"

Was talking about next weekend as a point in time rather than now, could have been clearer.

Am going to the end, despite,

https://www.thedailymash.co.uk/news/alcohol/end-of...

Oh, my bad, as you were....

Saw the Daily Mash link the other day as well

[geeks]

Can't believe this humble little weight loss thread I started it already at 35+ pages and it's own Wiki, I just figured I was some fatty who would end up being derided on here (big thanks to Lemming Train for keeping us all on track and taking on the unenviable task of the Wiki, as organiser of the PH Secret Santa I feel your pain)

Bad news is, I forgot to weigh myself this morning before leaving for work for a couple of days, I will weigh myself when I get home on Friday morning, good news is that I have been sticking to the diet and although not getting as much exercise as I was a couple of weeks back as work has been manic, I am still getting in plenty of walking etc but less HIIT stuff, which (and I never thought I would say this) I miss!

[geeks]

HTP99 said:

HarryFlatters said:

Robmarriott said:

Ok, I'll take it with a big pinch of salt then.

This one makes much more sense.

My BMR to maintain is 1950 kcals daily, and to lose 2lbs a week I need to consume no more than 1625 kcals daily.

Ahh yes, my BMR is 2050, to drop 2lbs per week I need to consume no more than 1899 calories per day

Similar number for me as Harry, 2lbs a week is 1715 a day, seems easy enough, although I have to say I am usually a reasonable amount under that, will be interesting to see where the scales are tomorrow. Hoping I have got to under 103kg

[geeks]

Weighed in as promised, I was chuffed to discover I am now under 103. I was also scrolling through my Apple Health app and discovered on the 2nd Jan I was actually 109.8kg!!!! So my loss is a little better than I had previously realised!