The weight loss thread

Sideshow Bob said:
4th month this year and have experienced no weight loss at all. For comparison, when I started journey last year, I dropped about 6Kg in first 3 months. I wasn't doing much resistance training back then though.

Need to look at diet & count calories now.
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If your pant size is coming down and you’re getting stronger, then why worry about your weight?
 
3WA said:
If your pant size is coming down and you’re getting stronger, then why worry about your weight?
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Protip: start drinking soda water with your brandy. I havent been able to get to that point yet, but apparently its healthier.
 
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3WA said:
If your pant size is coming down and you’re getting stronger, then why worry about your weight?
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Not worrying but I still have lot of fat that I need to get rid of. If I drop about 8Kg to reach 80Kg, that would be good.
 
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Avbob se stoep said:
Protip: start drinking soda water with your brandy. I havent been able to get to that point yet, but apparently its healthier.
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teetotaller but funny that recently I did see something similar being advocated by some 6-pack guy. He uses diet coke of course but soda water probably is better.
 
Sideshow Bob said:
Not worrying but I still have lot of fat that I need to get rid of. If I drop about 8Kg to reach 80Kg, that would be good.
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I think we are pretty much on exactly the same page. Im now hovering between 88 and 89 and Im just not losing any weight (even though I have plenty extra to get rid of)

Im going to try and change my training from just running to running and swimming with a little but more strength training added somewhere (where I dont know yet).

My running is slowly improving so at least there is that.
 
karnuffel said:
I think we are pretty much on exactly the same page. Im now hovering between 88 and 89 and Im just not losing any weight (even though I have plenty extra to get rid of)

Im going to try and change my training from just running to running and swimming with a little but more strength training added somewhere (where I dont know yet).
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I realized that I can't exercise my way to weight loss so I am sure I need to count calories carefully now. Major calorie deficit has to come from kitchen. :p

karnuffel said:
My running is slowly improving so at least there is that.
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Ditto this side. Happy with strength, mobility gains
 
Sideshow Bob said:
I realized that I can't exercise my way to weight loss so I am sure I need to count calories carefully now. Major calorie deficit has to come from kitchen. :p


Ditto this side. Happy with strength, mobility gains
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Yup thats very true, you cant run away from a bad diet.
 
Sideshow Bob said:
I realized that I can't exercise my way to weight loss so I am sure I need to count calories carefully now. Major calorie deficit has to come from kitchen. :p
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I want to give you a high five for your progress but also a PK for not listening to me cause I've told you this 1 million times :ROFL:
But yes, this is the simple truth. Now just go do it!
 
AlmightyBender said:
I want to give you a high five for your progress but also a PK for not listening to me cause I've told you this 1 million times :ROFL:
But yes, this is the simple truth. Now just go do it!
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Eish - PK accepted but I swear I am not on a bad diet or eating processed foods or anything. In fact, I am on the healthiest diet I have ever been with avos, protein and fruits included every day. Very light on carbs. I sometimes flatter myself that it is all muscle due to kettlebell training and it could very well be. :p
 
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Sideshow Bob said:
Eish - PK accepted but I swear I am not on a bad diet or eating processed foods or anything. In fact, I am on thea healthiest diet I have ever been with avos, protein and fruits included every day. Very light on carbs. I sometimes flatter myself that it is all muscle due to kettlebell training and it could very well be. :p
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Mashallah masekind, that is good that the diet is of good quality!! And muscles is good as well, but we need to look at the fat right...

HOWEVER... in terms of weight and fat loss the only variable that matters is TOTAL calories. So you just need to eat 10%-15% less of the food you currently have and be patient. Keep up the resistance training to preserve as much muscle as possible. Eat lots of protein. Boom you are successful.

TIP: go find James Smith on insta/FB. He is one of the few good influencers that tells the truth.
 
Sideshow Bob said:
Eish - PK accepted but I swear I am not on a bad diet or eating processed foods or anything. In fact, I am on thea healthiest diet I have ever been with avos, protein and fruits included every day. Very light on carbs. I sometimes flatter myself that it is all muscle due to kettlebell training and it could very well be. :p
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What's the snacking situation like? I know I found myself unconsciously snacking on stuff when I got bored and those really add up fast.
 
Crusader said:
What's the snacking situation like? I know I found myself unconsciously snacking on stuff when I got bored and those really add up fast.
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Yeah - working from home so it could be that. Tracking carefully now. Writing it in notepad every time I eat.
 
Tracking calories in progress. 965 calories eaten so far. I didn't realize a medium avocado has 250 calories. It is supposed to be good fat but what the heck. I am sure I ate 3 avos the other week, in one sitting. LOL
 
First day of calorie counting ended with 1433 calories so even if I am off by 200 calories in calculation, not too bad.

@AlmightyBender - thanks for suggestion made ages ago and I should have done it earlier. It is quite a revelation to me that I ate so much as my estimate was about 1000 calories.. :cool:

A man weighing 88kg will likely need between 2,403 and 2,701 calories per day if he is sedentary, and between 3,881 and 4,363 calories if he is highly active
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Figured I'd post an update here rather in the workout thread.

Weighed in this morning at 89.6kg, so just over 5kg lost since Jan. 2025.

New target is 87kg.

prod said:
Between 1 Nov. 2024 and 6 Jan. 2025 I've picked up close to 4kgs. I'm 94.8kg now and I've had a very good Christmas :D, it's fine as I told myself I wanted to do a bit of a winter bulk anyway.

Today I'm starting to reverse that: I'll be on a 16:8 intermitted fasting schedule and will also be reorganising my food intake in terms of what I eat (no more snackage!!).

Going to go for 3 weeks and see where I land, target weight is around 89kg but will likely need more time to get there. My normal workout schedule is weightlifting 5 times a week with a 20-30min incline walk on the treadmill each time, I'll do all my training fasted unless something in the schedule prevents me from doing so. Anyway, will report back in 3 weeks, basically at the end of Jan.
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After counting calories for 8 days and having at least 300 calorie deficit via diet + 400 via exercise, I can report phenomenal success of increase in weight by half a kg. FML.
 
Sideshow Bob said:
After counting calories for 8 days and having at least 300 calorie deficit via diet + 400 via exercise, I can report phenomenal success of increase in weight by half a kg. FML.
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Give it a week. Your body is most likely in a shock state and holding on to everything it can for now.

Forgot to add that a swing of up to 1.5kg/day can be quite normal depending on what you have eaten and how much water you drank. Any carbs can be quite misleading because that adds water weight. 1g of carbs = 5g of "weight". (Not saying carbs are bad or needs to be avoided).
 
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Sideshow Bob said:
After counting calories for 8 days and having at least 300 calorie deficit via diet + 400 via exercise, I can report phenomenal success of increase in weight by half a kg. FML.
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if you have increased your exercise either through intensity or frequency your body will store more water weight as well temporarily i find.
 
Stats:

Best of 2024: 30.11.2024 - 88kg
Start 2025:

13.01.2025 - 89 kg
12.02.2025 - 87.5 kg
29.04.2025 - 90.1 kg

So my dad passed away so had to head home, so for 4 weeks had to eat only veg and didnt gym. Dont think I have the motivation anymore to care about my weight.


Goal 2025 - Gave up
 
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