The 2019 Weight Loss Thread

I really can not say that I am starving myself. I have just been monitoring my calories closely with the fatsecret app. And my diet is very simple:
I stopped eating break, rice, pasta and pap completely. This alone brought my calories down significanttly.
Last week I had the following
Monday - Friday Breakfast and lunch consisted of a Large Granny Smith Apply and 2 boiled eggs. Dinner was always some kind of meat (pork chop or steak about 150g) only once had a large Chicken drumstick with the skin and a salad and other cooked vegies and potato.
Friday I had 3/4 of a bottle of Brandy with a 2L Sprite Zero, 4 beers and my diet. My calories sttill came to just over 2000...
Saturday back to diet and Sunday again a High calorie day with close to 2000 calories (mostly fat).
Lost 4 kgs for the first week, so I am happy. Will see how it goes this week. Same plan, except doing my high calorie days on Wednesday and Sunday this time.
 
126.92 kg not much but at least I’m starting to get into my normal routine again after the holidays.
 
InvisibleJim said:
Just bear in mind that for weight loss, 80% is diet.

I think a lot of guys in particular (myself included) have the experience when they are in their teens or early 20's that they can eat pretty much anything so long as you exercise. By the time I was in my thirties, I found this was very much no longer the case and that diet is far more effective for weight loss.

With the right diet (for me that was Paleo) you can comfortably drop 1 to 2 Kg per week, especially if you incorporate exercise as well. Good to include strength training as well as cardio (weights or bodyweight exercises.)
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Yeah. However, if I start changing diet as well now, then it affects my other goals - and I'd rather be able to run 5km than be down 2kg, if that makes sense. So I am doing running and weightlifting, and ramping it up, so far assuming that my energy expenditure will reach my daily consumption and reach a happy balance.

However, for the first two cycles of the weight lifting program I'm on - 10weeks, and until I completed the running program - 13weeks. I don't want to change too much and end up losing motivation cause suddenly my body has increased expenditure and decreased fuel. That's my thought pattern for now anyway. :)
 
Thanks for all the likes, I was hoping to have lost a bit more than 2kg last week but happy as it is.

Exercise wasn't up to scratch, found that I was struggling to keep my pace from the previous week but started to get it up again over the weekend. Will just have to keep on pushing.

Fitness is improving though, where previously I was breaking a proper sweat at around 10 minutes of rowing I'm now increasing the time ever so slightly.
 
122kg
ugh had a terrible week, work and family stuff came up didn't even try this week... But back on it today, have my fiances birthday tomorrow. Going to take her out but and try to stick to something keto.
 
Sugarman said:
Please give your details for sign up as per my first post
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This one below @Sugarman ?

Gamer said:
- Age: early 40's
- Male
- Height: 186cm
- Method of Weightloss: Sensible eating, portion control, no alcohol
- Highest Weight Ever: 141.8kg (26/08/2018)
- Weight at sign-up: 117.5kg (24kg's down in 4.5 months)
- Goal Weight: mid 90's I think
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84.4 this morning. Low carb and very light exercise... haven't been walking as much as I wanted to as the heat destroy's me, but got a nice little 5km hike in with the dogs on Saturday at least.
 
- Age: 33
- Male
- Height: 183cm
- Method of Weightloss: Eating less sugar/carbs, more exercise (basic stuff for now, i.e. walking home instead of getting picked up, running parts of that road)
- Highest Weight Ever: 152.0
- Weight at sign-up: 151.0
- Goal Weight: 95KG (my weight when I had 8.4% of body fat, BMI go suck yourself)

Started at 152.0 last week Monday, already lost 1KG, definitely doing it properly this time as I have pre-diabetic symptoms and still high cholesterol. It is also starting to hamper some ought-to-be-very-basic tasks.
 
Ho3n3r said:
- Age: 33
- Male
- Height: 183cm
- Method of Weightloss: Eating less sugar/carbs, more exercise (basic stuff for now, i.e. walking home instead of getting picked up, running parts of that road)
- Highest Weight Ever: 152.0
- Weight at sign-up: 151.0
- Goal Weight: 95KG (my weight when I had 8.4% of body fat, BMI go suck yourself)

Started at 152.0 last week Monday, already lost 1KG, definitely doing it properly this time as I have pre-diabetic symptoms and still high cholesterol. It is also starting to hamper some ought-to-be-very-basic tasks.
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Have you looked at trying out intermittent fasting? I’ve tried everything the last couple of years, but found intermittent fasting 4 months ago and that seems to be working for me now. My highest ever was around 147 kg, that was the end of 2016. I started intermittent fasting on 136 kg and now four months later I am on 126 kg and I’m still doing it casually, not killing myself in the process, still having the odd beer over the weekend etc.
 
Arzy said:
Thanks for all the likes, I was hoping to have lost a bit more than 2kg last week but happy as it is.
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+/- 2kg per week is a good rate to be losing at IMHO and is a sustainable rate for many people.
 
bigboy529 said:
Have you looked at trying out intermittent fasting? I’ve tried everything the last couple of years, but found intermittent fasting 4 months ago and that seems to be working for me now. My highest ever was around 147 kg, that was the end of 2016. I started intermittent fasting on 136 kg and now four months later I am on 126 kg and I’m still doing it casually, not killing myself in the process, still having the odd beer over the weekend etc.
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I've read up on this IF, this morning. Seems to be a few ways to do it. Which one are you following, 16:8? Think I might try this 16:8, mixed with my Banting. My habits won't change that much, with this method.
Also, is it true that HGH skyrocket, during the IF?
 
beans100 said:
I've read up on this IF, this morning. Seems to be a few ways to do it. Which one are you following, 16:8? Think I might try this 16:8, mixed with my Banting. My habits won't change that much, with this method.
Also, is it true that HGH skyrocket, during the IF?
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Best advice I can give you is to 1st read Dr Jason Fung’s 2 books The Complete Guide to Fasting and The Obesity Code. It will give you a good overview of everything and the theory behind it, it helped me understand everything a lot better.
Banting / low carb combines nicely with intermittent fasting and also makes the fasting a lot easier, that’s also a how Dr Fung recommend you do it.

I do 16:8, 20:4, 24, 36 and 48. I have no fixed schedule or anything, I do it and change it up as I go along depending on how I feel. For example I’m currently on a 24, will only eat again tonight, but who knows I might push it through till tomorrow morning for a 36 depending how I feel. You must change it up a bit, for example just sticking to 16:8 each and every day will make you reach a plateau very quickly in terms of weight loss. Most important thing to remember is that it’s mainly a mind set change, it’s not some sort of crash diet, it’s a change of habit and lifestyle.

And yes I’m still drinking my beer, brandy and coke, eating braaibroodjies and burgers, everything in moderation.
 
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