Sick of being fat

artvanderlay wrote: »

There are going to be slips: that is inevitable. Ride it out and get back on the horse as soon as you can. It's a marathon, not a sprint. You are aware of the problem and are figuring ways to solve it; give it time.

I'm making a big pot of soup today too, and I'm doing a 3 bean mexican chilli, just to have them in the fridge for when I am too lazy to cook (https://www.bbcgoodfood.com/recipes/477649/three-bean-mexican-chilli).

I find when I have a break from exercise, it's a mental thing to get back to it. I force myself to put on my workout clothes (battle gear!) and say I will just do 5 minutes. Usually if I get through that, I will do a lot more. Even with the circuit training classes, my brain's instinct is to avoid them, so I force myself to get dressed, and just keep moving towards the class, even when I am saying in my head "I don't want to go". Even before I turn into the car park, I'm fighting against myself. Once I'm in the door, I'm good to go though. Lower the expectations, and try to do the right thing 80% of the time.

iamtony wrote: »

we all do it, if you read through this thread I started trying to loose weight last July, I was 101.5kg. then I lost weight then I completely fell off the wagon, then I started again for over 103kg this year and since then I've even had times where I dropped out for a while but I knew I'd get back into it. Now I'm at a stage where it's easy for me to loose weight.
After about 6 weeks you will start to crave healthy food. It's all about addiction and your body has been trained to want these foods over years and now you need to train it to need the good stuff. I would recommend reading up on addiction in general and listening to some good podcasts. Joe Rogan does have some great nutrition experts on and it's really motivational.

Bit of Jocko Willink for motivation!

https://www.instagram.com/p/Bkc1reTh8g4/?utm_source=ig_share_sheet&igshid=19fgiz896u5ch

https://www.instagram.com/p/Btdwl8qBlmC/

Alf Veedersane

Mellor wrote: »

For something with a subjective element, say 30mins swimming/boxing/rowing. Yeah, they'll pull some numbers that most likely corresponds with athletes.
But running seems to be one it gets close enough. Possibly because running is less subjective. Either you ran 5km or you didn't.

The poster said he ran for 30 mins rather than 5k. Might be 5k, might be 3k.

But as a general rule on MFP it's a lot safer to underestimate calories burned at the starting point and judge by results whether you could afford to eat more.

rhubarbcustard wrote: »

I have fallen off the Wagon since Wednesday morning after already having a few days of taking the foot off the pedal over Easter too and I am back to all the old habits.
All the old habits come back so quickly! I need to get back on track.
I Will make a pot of Soup (Slimming World Super Speed Soup recipie) tonight to have on demand for Weekend snacking and I'm going for a run tonight & sunday.
My other option was to not get back on the Wagon until Monday and go mad over the weekend but I cant let that happen!

we all do it, if you read through this thread I started trying to loose weight last July, I was 101.5kg. then I lost weight then I completely fell off the wagon, then I started again for over 103kg this year and since then I've even had times where I dropped out for a while but I knew I'd get back into it. Now I'm at a stage where it's easy for me to loose weight.
After about 6 weeks you will start to crave healthy food. It's all about addiction and your body has been trained to want these foods over years and now you need to train it to need the good stuff. I would recommend reading up on addiction in general and listening to some good podcasts. Joe Rogan does have some great nutrition experts on and it's really motivational.

rhubarbcustard wrote: »

I have fallen off the Wagon since Wednesday morning after already having a few days of taking the foot off the pedal over Easter too and I am back to all the old habits.
All the old habits come back so quickly! I need to get back on track.
I Will make a pot of Soup (Slimming World Super Speed Soup recipie) tonight to have on demand for Weekend snacking and I'm going for a run tonight & sunday.
My other option was to not get back on the Wagon until Monday and go mad over the weekend but I cant let that happen!

There are going to be slips: that is inevitable. Ride it out and get back on the horse as soon as you can. It's a marathon, not a sprint. You are aware of the problem and are figuring ways to solve it; give it time.

I'm making a big pot of soup today too, and I'm doing a 3 bean mexican chilli, just to have them in the fridge for when I am too lazy to cook (https://www.bbcgoodfood.com/recipes/477649/three-bean-mexican-chilli).

I find when I have a break from exercise, it's a mental thing to get back to it. I force myself to put on my workout clothes (battle gear!) and say I will just do 5 minutes. Usually if I get through that, I will do a lot more. Even with the circuit training classes, my brain's instinct is to avoid them, so I force myself to get dressed, and just keep moving towards the class, even when I am saying in my head "I don't want to go". Even before I turn into the car park, I'm fighting against myself. Once I'm in the door, I'm good to go though. Lower the expectations, and try to do the right thing 80% of the time.

rhubarbcustard

I have fallen off the Wagon since Wednesday morning after already having a few days of taking the foot off the pedal over Easter too and I am back to all the old habits.
All the old habits come back so quickly! I need to get back on track.
I Will make a pot of Soup (Slimming World Super Speed Soup recipie) tonight to have on demand for Weekend snacking and I'm going for a run tonight & sunday.
My other option was to not get back on the Wagon until Monday and go mad over the weekend but I cant let that happen!

iamtony wrote: »

I think it's very hard to gain muscle mass faster that you would loose weight, but I would get there's a few things at play.
I'd say your muscles are holding more water during the repair process and if your getting dehydrated a lot from all the exercise your digestive system may have slowed down and your holding onto a lot more eh, waste:o
Try up your daily water intake by an extra litre a day to get things moving and eat more fibre. Also protein to help with the muscle repair. Apples are good for keeping the system moving.
It's a common trap for people to over eat after exercising so watch out for that.

Cheers Tony. I am regular with toilet visits so don't think I'm holding onto any waste, and I do eat lots of protein and veg. I'll try more apples though and upping the water: there could be something in that. Those easter eggs didn't help either: thank Christ that is over at least! I am psyched to get the next few pounds off: I haven't seen 13 stone on the scales in years. It'll be like meeting an old friend :pac: (even if it is at 13.999999 stone!)

Xzavier Limited Teamwork wrote: »

Week 1 - 96.1 kg
Week 2 - 95.7 kg
Week 3 - 95.2 kg
Week 4 - 94.8 kg
Week 5 - 94.3 kg
Week 6 - 93.4 kg
Week 7 - missed
Week 8 - 96.0!
Week 9 - 94.8
Week 10 - hols
Week 11 - afraid to check
Week 12 Friday 94.5
Week 13 94.0
Week 14 94.0

Stuck for now. Off on Holidays to Ibiza next weekend, will try to be good!

Don't weight yourself for a week after the holiday for your own sanity:D enjoy!

artvanderlay wrote: »

Week 9: 14st 4lb
Week 10: 14st 4lb

For the past 2 weeks I have plateaued. Now I'm thinking this is because my body needs less calories than at the start, so I need to reduce them even more (starting today!).

Also, for the past 3 weeks I have upped the classes, so I am doing circuits 6 times a week, as well as skipping 3-4 times a week for half an hour: is it possible that I am putting on muscle and this is why I'm not losing weight for the past few weeks? (please say yes! ) The pants are feeling looser, even if the scales don't reflect this.

I think it's very hard to gain muscle mass faster that you would loose weight, but I would get there's a few things at play.
I'd say your muscles are holding more water during the repair process and if your getting dehydrated a lot from all the exercise your digestive system may have slowed down and your holding onto a lot more eh, waste:o
Try up your daily water intake by an extra litre a day to get things moving and eat more fibre. Also protein to help with the muscle repair. Apples are good for keeping the system moving.
It's a common trap for people to over eat after exercising so watch out for that.

q85dw7osi4lebg

Week 1 - 96.1 kg
Week 2 - 95.7 kg
Week 3 - 95.2 kg
Week 4 - 94.8 kg
Week 5 - 94.3 kg
Week 6 - 93.4 kg
Week 7 - missed
Week 8 - 96.0!
Week 9 - 94.8
Week 10 - hols
Week 11 - afraid to check
Week 12 Friday 94.5
Week 13 94.0
Week 14 94.0

Stuck for now. Off on Holidays to Ibiza next weekend, will try to be good!

artvanderlay wrote: »

Week 1: 15st 1.6lb
Week 2: 14st 12.6lb
Week 3: N/A
Week 4: N/A
Week 5: 14st 9.6lb
Week 6: 14st 6.8lb
Week 7: 14st 7.8lb
Week 8: 14st 3.8lb (had a slip last week so I really upped the ante this week :pac:)

Week 9: 14st 4lb
Week 10: 14st 4lb

For the past 2 weeks I have plateaued. Now I'm thinking this is because my body needs less calories than at the start, so I need to reduce them even more (starting today!).

Also, for the past 3 weeks I have upped the classes, so I am doing circuits 6 times a week, as well as skipping 3-4 times a week for half an hour: is it possible that I am putting on muscle and this is why I'm not losing weight for the past few weeks? (please say yes!

) The pants are feeling looser, even if the scales don't reflect this.

Mellor

Alf Veedersane wrote: »

For the most part and from my own experience of plugging in numbers out of interest, it was way off.

For something with a subjective element, say 30mins swimming/boxing/rowing. Yeah, they'll pull some numbers that most likely corresponds with athletes.
But running seems to be one it gets close enough. Possibly because running is less subjective. Either you ran 5km or you didn't.

Kilboor

Missedlast weeks update.

Week 1: 105.8/103.2
Week 2: 105?

Started this week (week 3) on 105, 104.8 today, the long weekend was not kind.

Penn

corcaigh1 wrote: »

Yeah thats something im a little confused about...

So my daily allowance is 1,836 calories. I will ignore my exercise and not input that data to myFitnessPal...

But say...

2,336 Calories x 7 = 16,352 calories per week
500 Deficit x 7 = 3,500 calories per week @ 1lbs of fat loss

If I get in my runs and weights every week and burn say an extra 1,750 calories per week.

Is that an extra 0.5lbs so a guaranteed total of 1.5lbs burned off or is the body different for everybody in terms of weekly fat burning etc?

Also how important is it to stick to the macros on myFitnessPal daily i.e Carbs 50% Fat 30% Protein 20%

Theoretically, yes, your math above should result in a 1.5lb loss over a week.

However, it's never that exact, and very minor things can tip the scales one way or another. Even the calculations to say you need 2,336 calories a day are based on general calculations, not personal ones. People can be plus or minus a few hundred calories either way. The figures are just a general guideline; a target to aim for. It's only really after a few weeks where you can look at averages of your results and see how you're tracking.

The numbers are vital to success imo, but at the same time the numbers, in terms of calories in, calories out, and even your weigh-in aren't always going to be exact (even being consistent with when and how you weigh yourself can't account for fluctuations in water retention, when you last went to the toilet and how much etc). Use the numbers as a general guide and after a few weeks you'll be able to see how you're tracking.

As for the macros, they're not hugely vital, but it's good to keep somewhat of a balance. Again, it's a general guide to aim for, but you'll drive yourself crazy if you're planning your meals around it too much. I set mine to 40% carbs, 40% protein and 20% fat and just used it as a guide. Most days I probably do get closer to 50% carbs, but it's nothing to worry about. If I'm hitting 60 or 70%, then I'd know I needed to get a better balance in what I was eating.

Penn wrote: »

Yeah with MFP tending to over-estimate calories burned (though I've mine linked to my Fitbit which measures heartrate etc so I'd tend to consider it more accurate), I tended to just ignore the calories burned from exercise altogether and just consider it a bonus. Just stuck to what my calorie limit for the day was anyway without the exercise and it'd mean the calories burned from exercise was a bonus that would increase weightloss, rather than allowing myself to eat more because I'd done some exercise.

Of course, it's still important to make sure you're still getting all the energy you need from your food too so as you're not operating at too much of a deficit. It can be a hard juggling act but I'm sure you'll find the balance.

Yeah thats something im a little confused about...

So my daily allowance is 1,836 calories. I will ignore my exercise and not input that data to myFitnessPal...

But say...

2,336 Calories x 7 = 16,352 calories per week
500 Deficit x 7 = 3,500 calories per week @ 1lbs of fat loss

If I get in my runs and weights every week and burn say an extra 1,750 calories per week.

Is that an extra 0.5lbs so a guaranteed total of 1.5lbs burned off or is the body different for everybody in terms of weekly fat burning etc?

Also how important is it to stick to the macros on myFitnessPal daily i.e Carbs 50% Fat 30% Protein 20%

Alf Veedersane

Mellor wrote: »

490 cals for a 30 minute run isn't really overestimating at all.
For a guy of 98kg, it exactly 5km.

For the most part and from my own experience of plugging in numbers out of interest, it was way off.

Penn

corcaigh1 wrote: »

Question all for those of you familiar with myFitnessPal,

Im 5ft 11 currently 217lbs so my BMR is 1,946 or the daily sedentary consumtion allowance is 2,336 calories,

I create a deficit of 500 calories so leaves me at 1,836 calories per day to lose 1 or 2 lbs a week,

I input my daily calories from foods into myFitnessPal for my 3 meals at or below 1,836 calories consumed a day,

On the days I exercise and input the data to myFitnessPal for say a 30 minute run im given an additional 490 calories on top of the 1,836...

Does this mean I can eat the extra 490 calories and still be a deficit for the week or is it best to ignore those additional calories gained?

Yeah with MFP tending to over-estimate calories burned (though I've mine linked to my Fitbit which measures heartrate etc so I'd tend to consider it more accurate), I tended to just ignore the calories burned from exercise altogether and just consider it a bonus. Just stuck to what my calorie limit for the day was anyway without the exercise and it'd mean the calories burned from exercise was a bonus that would increase weightloss, rather than allowing myself to eat more because I'd done some exercise.

Of course, it's still important to make sure you're still getting all the energy you need from your food too so as you're not operating at too much of a deficit. It can be a hard juggling act but I'm sure you'll find the balance.

rhubarbcustard

Started at 24st 1lb
Week 1 24st 0lb
Week 2 23st 11 1/2 lb
Week 3 23st 8lb
Week 4 23st 2 1/2 lb
Week 5 23st 1 1/2 lb

I am happy with a 1lb loss as I had a lovely Easter break and didn't deny myself.
Looking forward to this week, having lunch out today and dinner out tomorrow night, Then I have a solid 5 days Fri - Tues to make sure that next Wednesday I'm weighing under 23stone for first time in about 4 years.

Mellor

Alf Veedersane wrote: »

I'd ignore the MFP calculations of calories burned. Usually way overestimated. You don't have to ignore them but divide by a minimum of 2 as actual calories burned

490 cals for a 30 minute run isn't really overestimating at all.
For a guy of 98kg, it exactly 5km.

The main issue with MFP exercise is that it doesn't discount the 50cals he'd have burned if didn't go for a run. This becomes factor on longer less intense sessions.
And also there's the issue with people tending to overestimate their intensity with no point of reference.

corcaigh1 wrote: »

Question all for those of you familiar with myFitnessPal,

Im 5ft 11 currently 217lbs so my BMR is 1,946 or the daily sedentary consumtion allowance is 2,336 calories,

I create a deficit of 500 calories so leaves me at 1,836 calories per day to lose 1 or 2 lbs a week,

I input my daily calories from foods into myFitnessPal for my 3 meals at or below 1,836 calories consumed a day,

On the days I exercise and input the data to myFitnessPal for say a 30 minute run im given an additional 490 calories on top of the 1,836...

Does this mean I can eat the extra 490 calories and still be a deficit for the week or is it best to ignore those additional calories gained?

If your still looking for room to eat more I'd be looking at what your eating. 3 meals a day for me when I'm being healthy is about 12 or 13 hundred calories. I'd say aim to keep your meals between 4-500 calories and you should be able to have 4 meals a day and then you will take the exercise as a bonus loss as you won't feel like you need more food.
Educate yourself on good foods and you shouldn't have a problem staying below 1800 a day, but don't Starve yourself and make yourself eat stuff you don't like it's a sure fire way of quitting before you start. Instead of a temporary diet find a new way of eating for life, otherwise you'll just gain it all back when you've reached your goal if you get that far.
Good luck and if you need help on meal choices just ask, and I won't make you eat quinoa and crap like that:)

Alf Veedersane wrote: »

I'd ignore the MFP calculations of calories burned. Usually way overestimated. You don't have to ignore them but divide by a minimum of 2 as actual calories burned

Yeah I was thinking the given calories are surely over estimated. Best to ignore so then! Cheers Alf

Alf Veedersane

corcaigh1 wrote: »

Question all for those of you familiar with myFitnessPal,

Im 5ft 11 currently 217lbs so my BMR is 1,946 calories or sedentary consumtion is 2,336

I create a deficit of 500 calories so leaves me at 1,836 calories per day to lose 1 or 2 lbs a week...

I input my daily calories from foods into myFitnessPal for my 3 meals at or below 1,856 calories consumed a day.

On the days I exercise and input the data to myFitnessPal for say a 30 minute run im given an additional 490 calories on top of the 1,836.

Does this mean I can eat the extra 490 calories and still be a deficit for the week or is it best to ignore those additional calories gained?

I'd ignore the MFP calculations of calories burned. Usually way overestimated. You don't have to ignore them but divide by a minimum of 2 as actual calories burned

Question all for those of you familiar with myFitnessPal,

Im 5ft 11 currently 217lbs so my BMR is 1,946 and the daily sedentary consumption allowance is 2,336 calories,

I create a deficit of 500 calories so leaves me at 1,836 calories per day to lose 1 or 2 lbs a week,

I input my daily calories from foods into myFitnessPal for my 3 meals at or below 1,836 calories consumed a day,

On the days I exercise and input the data to myFitnessPal for say a 30 minute run im given an additional 490 calories on top of the 1,836...

Does this mean I can eat the extra 490 calories and still be a deficit for the week or is it best to ignore those additional calories gained?

Week 1 103.4kg
Week 2 100.2kg
Week 3 99.6kg
Week 4 99.1kg
Week 5 97.9kg
Week 6 97.8kg
Week 7 98.6kg
Week 8 no weigh in
Week 9 no weigh in
Week 10 97.2kg
Week 11 94.9kg
Week 12 94.3kg
Week 13 no weigh in
Week 14 92.2

Total weight loss 11.2kg

Illness helped with the weighy loss but I'd though I'd lost more from it, I hardly eat for over a week. Anyway I can see the 90kg mark on the horizon.....

Kilboor wrote: »

Should be on the salads from today &#55357;&#56841;

Should be a lot of things! :pac: I can't eat salads, or any cold food, in cold weather: I just can't do it. Hope this weather lasts.

dudara

Decided to take some proper action on losing weight so re-downloaded MFP and started tracking everything.

I’m now 4 weeks in, I’ve lost 6kg out of my target of 14kg, and more importantly starting to feel much better.

I’m enjoying the challenge of cooking food that’s tasty yet calorie controlled. I’d never paid a huge amount of attention to calories before, so the last 4 weeks have been eye-opening. I’m also really looking forward to roast lamb dinner tomorrow

Kilboor

artvanderlay wrote: »

I can't wait for Easter to be over: too much chocolate temptation! I'm on the salads from next week, especially if the good weather continues.

Should be on the salads from today ðŸ˜‰