The weight loss thread

[Arzy]

Weight has been stable around 81kg for a while now, effectively maintaining the 14/15kg's I lost last year.

Will have to start incorporating more walking or some other exercise if I want to push it down further. Time is a bit constraint on that though.

On the positive note I went for a full medical yesterday and everything checked out great. No cholesterol, no sugar issues, arteries clean, organs all good, lung function perfectly normal despite still vaping, healthy low blood preasure, EKG and stress EKG spot on, all blood and urine tests in the normal levels.

So despite still being "overweight" if only looking at BMI I may actually still live for a disappointingly long time.

 

[Snyper564]

Progress continues

View attachment 1750785
14kg down now

So this journey continues....



Took a reversal in Aug24 when my was was pregnant and worked VERY VERY hard since baby arrived to get all that weight back off esp after losing 14kg to start with. Thats officially 8.6kg down since April.

I am now officially at the lowest I have been in 6 years and intent to see what my "bottom" is I recon its going to stablise at 94kg but Im feeling healthier than ever!

To all the rest of you working hard keep it up!

The above is from gym, diet, 2 beer cap a week, 1 "sweet" a day and two cups of coffee daily. 7 cups of coffee with milk etc adds more than you think.

 

[BouncyNinja]

Seems a super fast step up but if you handling it with your doctor that is impressive. Most things you read it takes people 3 months or more to get to 10mg not 2 weeks. Just be mindful that the doses accumulate as half life is something like 5 days in your body. So after 3 weeks of taking the meds the active ingredient in you can be 30% higher than the dose your on. ie week 3 of 7.5g you reach a peak of 9.9g in that third week in theory.

At the start of week 4 ( 2nd 10mg dose), im down by 11Kg , still have a long way to go

biggest thing for me , is i'm actually eating now, where my whole life only eating dinners, i now wake up hungry, small breakfast, small snacks during the day ( mostly dry wors, easy to keep in a container in my office) and dinners.

 

[L0gic B0mb]

From 2023 to the end of 2024 I was going through a lot of cr@p, paired with working a lot and poor life decisions, this resulted in me picking up about 7kg.
I'm about 183cm tall, male.
Not very active, my work has me glued to my desk during the day.

02/12/2022: 106.5kg
19/06/2023: 110.7kg

Around February 2025 I decided I needed to make a change or just be content with my weight and overall health.
Started eating healthier around April 2025 and decided I would switch to Keto.

26/05/2025: 117.4kg
31/05/2025: 114.9kg

Around this time I decided to start OMAD/intermittent fasting while continuing with Keto.

I fast for 23 hours and have a one hour eating window.
Usually eat around 6pm, I know eating earlier would be better and I tend to be flexible but I also have work and prefer to sit and enjoy my food rather just shovel and be done with it.

08/06/2025: 111.0kg
16/06/2025: 110.9kg
28/06/2025: 108.7kg
30/06/2025: 109.1kg

I am counting calories, making sure to include all the essential things, the only thing I've neglected is electrolytes aside from sea salt which I consume a lot of.

I needed about 2600-2800 kcal to maintain my body weight but it's been coming down over time
Right now I'm doing about 1600-1900 kcal with a weight of 108kg

I started making bone broth but I don't know if there's a better way to do it since I'm trying to balance cost of living and sticking to this diet.

Since I started OMAD my appetite has shrunk a lot, usually I would be able to chow a 600-700g steak but I struggled to eat 1/3 of it.
Chicken is a lot easier but I try to diversify my diet.

I consume broccoli, avocado, cauliflower, green beans and spinach almost every single day as I alternate to balance out the consumption and be consistent.

My end goal is to get to around 85kg with a low body fat percentage and perhaps increase muscle mass.
Right now I don't find it difficult to fast at all and I can eat things I really enjoy while on the diet.

I have thought about what the plan is after I attain my goal, perhaps I'll switch to carnivore, I'm not sure yet but I'll be sure to do proper research and perhaps have my blood tested to check for anything alarming.

 

[L0gic B0mb]

From 2023 to the end of 2024 I was going through a lot of cr@p, paired with working a lot and poor life decisions, this resulted in me picking up about 7kg.
I'm about 183cm tall, male.
Not very active, my work has me glued to my desk during the day.

02/12/2022: 106.5kg
19/06/2023: 110.7kg

Around February 2025 I decided I needed to make a change or just be content with my weight and overall health.
Started eating healthier around April 2025 and decided I would switch to Keto.

26/05/2025: 117.4kg
31/05/2025: 114.9kg

Around this time I decided to start OMAD/intermittent fasting while continuing with Keto.

I fast for 23 hours and have a one hour eating window.
Usually eat around 6pm, I know eating earlier would be better and I tend to be flexible but I also have work and prefer to sit and enjoy my food rather just shovel and be done with it.

08/06/2025: 111.0kg
16/06/2025: 110.9kg
28/06/2025: 108.7kg
30/06/2025: 109.1kg

I am counting calories, making sure to include all the essential things, the only thing I've neglected is electrolytes aside from sea salt which I consume a lot of.

I needed about 2600-2800 kcal to maintain my body weight but it's been coming down over time
Right now I'm doing about 1600-1900 kcal with a weight of 108kg

I started making bone broth but I don't know if there's a better way to do it since I'm trying to balance cost of living and sticking to this diet.

Since I started OMAD my appetite has shrunk a lot, usually I would be able to chow a 600-700g steak but I struggled to eat 1/3 of it.
Chicken is a lot easier but I try to diversify my diet.

I consume broccoli, avocado, cauliflower, green beans and spinach almost every single day as I alternate to balance out the consumption and be consistent.

My end goal is to get to around 85kg with a low body fat percentage and perhaps increase muscle mass.
Right now I don't find it difficult to fast at all and I can eat things I really enjoy while on the diet.

I have thought about what the plan is after I attain my goal, perhaps I'll switch to carnivore, I'm not sure yet but I'll be sure to do proper research and perhaps have my blood tested to check for anything alarming.

01/07/2025: 108.2kg

 

[L0gic B0mb]

01/07/2025: 108.2kg

03/07/2025: 107.3kg

 

[BouncyNinja]

beginning of week 8, and 15 kg down , one more dose of 10mg, then moving onto 12.5 , bugger up is that i need to buy a 10, and a 2.5, as apparently we dont get the 12.5mg doses here

 

[gotaway]

I am eating 3600-4200 kcal daily (mostly) to 6600(exceptional situations) and cannot stop losing weight :/

The goal was 80kg, I weighed in at 70.0kg this morning

 

[Snyper564]

I am eating 3600-4200 kcal daily (mostly) to 6600(exceptional situations) and cannot stop losing weight :/

The goal was 80kg, I weighed in at 70.0kg this morning

Highly recommend you seeing a doctor esp at the amount you eating and not putting weight on

 

[gotaway]

Highly recommend you seeing a doctor esp at the amount you eating and not putting weight on

No need for a doctor. I am physically quite active.
I've burnt just over 160000kcal of energy on training since 1 Jan. I train every day of the week, except Mondays, and take an occasional day off due to tapering for event or work obligations.

The last 4 weeks I've averaged just over 12 hours of cycling per week, excluding 2 gym sessions a week(2x30 mins with a personal trainer. During those 30 minutes I generally do 2 supersets of 2 or 3 exercises each).

The past weekend I did a 160km gravel race, with an easy 2 hours ride the day after

I use an app call FoodCoach to make sure I get enough of everything in. I have adjusted it to maximum active levels outside training during the last week, trying to cater for unique, personal physiological traits.

I've moved away from MyFitnessPal as it does not take into account planned training for the day when suggestion daily target.
With FoodCoach I get ranges of macros for 6 meals a day, and it adjusts based on actual consumption and actual training performed.

I believe my biggest issue is that I do not consume enough fibrous foods, so busy upping the veggies. But I first had to change my diet towards carbs. It is a constant balancing and rethinking process.

It is > 30 years since I left uni, and I now weight a few kg more than then.
My BMI is still in the upper "healthy range", around 23. Not that it means much if you are sporty.
My body fat % is most likely in the single digits now.

 

[Snyper564]

No need for a doctor. I am physically quite active.
I've burnt just over 160000kcal of energy on training since 1 Jan. I train every day of the week, except Mondays, and take an occasional day off due to tapering for event or work obligations.

The last 4 weeks I've averaged just over 12 hours of cycling per week, excluding 2 gym sessions a week(2x30 mins with a personal trainer. During those 30 minutes I generally do 2 supersets of 2 or 3 exercises each).

The past weekend I did a 160km gravel race, with an easy 2 hours ride the day after

I use an app call FoodCoach to make sure I get enough of everything in. I have adjusted it to maximum active levels outside training during the last week, trying to cater for unique, personal physiological traits.

I've moved away from MyFitnessPal as it does not take into account planned training for the day when suggestion daily target.
With FoodCoach I get ranges of macros for 6 meals a day, and it adjusts based on actual consumption and actual training performed.

I believe my biggest issue is that I do not consume enough fibrous foods, so busy upping the veggies. But I first had to change my diet towards carbs. It is a constant balancing and rethinking process.

It is > 30 years since I left uni, and I now weight a few kg more than then.
My BMI is still in the upper "healthy range", around 23. Not that it means much if you are sporty.
My body fat % is most likely in the single digits now.

apologies this was the other side I likely didnt see very active life those cals are normal then

 

[Sideshow Bob]

Happy to share progress.

 

[Thrasil]

beginning of week 8, and 15 kg down , one more dose of 10mg, then moving onto 12.5 , bugger up is that i need to buy a 10, and a 2.5, as apparently we dont get the 12.5mg doses here

I ended up staying on 10mg because of that. The cost of 12.5 at clicks/dischem was over R9k for four weeks. Looking at the studies as well not much increase in weight loss results between the 10, 12.5 & 15mg groups. Hoping i have no plateaus and keep going down in weight

 

[BouncyNinja]

I ended up staying on 10mg because of that. The cost of 12.5 at clicks/dischem was over R9k for four weeks. Looking at the studies as well not much increase in weight loss results between the 10, 12.5 & 15mg groups. Hoping i have no plateaus and keep going down in weight

Im going to just follow the Dr's plan for now, its the 12.5, then 15, then apparently back down to 10 as a maintenance .

Havent weighed yet this week, been a bit busy, and i try keep it to the same day each week, so fridays

 

[Snyper564]

So this journey continues....

View attachment 1827529

Took a reversal in Aug24 when my was was pregnant and worked VERY VERY hard since baby arrived to get all that weight back off esp after losing 14kg to start with. Thats officially 8.6kg down since April.

I am now officially at the lowest I have been in 6 years and intent to see what my "bottom" is I recon its going to stablise at 94kg but Im feeling healthier than ever!

To all the rest of you working hard keep it up!

The above is from gym, diet, 2 beer cap a week, 1 "sweet" a day and two cups of coffee daily. 7 cups of coffee with milk etc adds more than you think.

Weeee and down we continue, officially lower than I have been in I cant even remember, 94.2KG! also reversed my bad triglyceride levels from 7+ to 0.88 in the last 4 months.



reason for the blood tests were got additional life insurance for the little one and the insurer slapped me with a 75% loading after all the hard work life insurance dropped all the loading on the new results. PEW PEW PEW

Guys these things are silent killers my dad had a heart attack just needed a stent etc at late 40s. Make sure to get yourselves checked.

Triglyceride Level Classification (mmol/L)​

Level	Triglyceride Value	Risk Category
Normal	< 1.7 mmol/L	Ideal
Borderline High	1.7 – 2.2 mmol/L	Early Warning
High	2.3 – 5.6 mmol/L	Elevated Risk
Very High	> 5.6 mmol/L	Critical

Just a brief note of how bad those levels were

Impacts of Triglycerides at 7.4 mmol/L​

1. Acute Pancreatitis Risk​

• Primary concern. TG levels above 5.6 mmol/L sharply increase the risk of developing acute pancreatitis, a potentially life-threatening condition.
• The pancreas can be damaged due to toxic lipid metabolites.

2. Atherosclerosis and Cardiovascular Disease​

• High triglycerides contribute to plaque buildup in arteries, leading to:
  • Coronary artery disease
  • Stroke
  • Peripheral artery disease (PAD)

3. Liver Damage (NAFLD)​

• High TGs often reflect or worsen non-alcoholic fatty liver disease, especially in insulin-resistant or overweight individuals.

4. Metabolic Syndrome / Insulin Resistance​

• Very high TGs are a red flag for:
  • Insulin resistance or prediabetes
  • Type 2 diabetes development
  • Metabolic syndrome (often with abdominal obesity, hypertension, and low HDL)

5. Erectile Dysfunction / Hormonal Issues​

• High triglycerides disrupt blood flow and nitric oxide balance.
• Often correlate with low testosterone and reduced fertility.

6. HDL Suppression (Good Cholesterol)​

• TG levels this high usually suppress HDL-C, which is protective against heart disease.
• Your HDL was ~1.04 mmol/L at the time, lower than optimal (≥1.2 for men).

 

[AlmightyBender]

View attachment 1838358

Weeee and down we continue, officially lower than I have been in I cant even remember, 94.2KG! also reversed my bad triglyceride levels from 7+ to 0.88 in the last 4 months.

View attachment 1838360

reason for the blood tests were got additional life insurance for the little one and the insurer slapped me with a 75% loading after all the hard work life insurance dropped all the loading on the new results. PEW PEW PEW

Guys these things are silent killers my dad had a heart attack just needed a stent etc at late 40s. Make sure to get yourselves checked.

Triglyceride Level Classification (mmol/L)​

Level	Triglyceride Value	Risk Category
Normal	< 1.7 mmol/L	Ideal
Borderline High	1.7 – 2.2 mmol/L	Early Warning
High	2.3 – 5.6 mmol/L	Elevated Risk
Very High	> 5.6 mmol/L	Critical

Just a brief note of how bad those levels were

Impacts of Triglycerides at 7.4 mmol/L​

1. Acute Pancreatitis Risk​

• Primary concern. TG levels above 5.6 mmol/L sharply increase the risk of developing acute pancreatitis, a potentially life-threatening condition.
• The pancreas can be damaged due to toxic lipid metabolites.

2. Atherosclerosis and Cardiovascular Disease​

• High triglycerides contribute to plaque buildupin arteries, leading to:
  • Coronary artery disease
  • Stroke
  • Peripheral artery disease (PAD)

3. Liver Damage (NAFLD)​

• High TGs often reflect or worsen non-alcoholic fatty liver disease, especially in insulin-resistant or overweight individuals.

4. Metabolic Syndrome / Insulin Resistance​

• Very high TGs are a red flag for:
  • Insulin resistance or prediabetes
  • Type 2 diabetes development
  • Metabolic syndrome (often with abdominal obesity, hypertension, and low HDL)

5. Erectile Dysfunction / Hormonal Issues​

• High triglycerides disrupt blood flow and nitric oxide balance.
• Often correlate with low testosterone and reduced fertility.

6. HDL Suppression (Good Cholesterol)​

• TG levels this high usually suppress HDL-C, which is protective against heart disease.
• Your HDL was ~1.04 mmol/L at the time, lower than optimal (≥1.2 for men).

Excellent man so stoked to see this! Well done!

 

[Crusader]

Forgot to update for a while. Weight holding somewhat steady, but the winter months don't seem to be too kind.

OVERALL STATS:
Start 2023: 106.5 kg
Start 2024: 81.3 kg
Start 2025: 73.55 kg
End Jan: 72.3 kg (-1.25 kg)
End Feb: 71.4 kg (-0.9 kg)
End March: 72.00 (+0.6 kg)
End April: 75.6 kg (+3.6 kg)
End May: 74.65 (-0.95 kg)
End June: 76.40 (+1.75 kg)
End July: 75.5 (-0.9 kg)

 

[Sideshow Bob]

I refuse to weigh in till winter goes away.

 

[Crusader]

I refuse to weigh in till winter goes away.

That might be the wiser choice.

 

[kolaval]

Forgot to update for a while. Weight holding somewhat steady, but the winter months don't seem to be too kind.

OVERALL STATS:
Start 2023: 106.5 kg
Start 2024: 81.3 kg
Start 2025: 73.55 kg
End Jan: 72.3 kg (-1.25 kg)
End Feb: 71.4 kg (-0.9 kg)
End March: 72.00 (+0.6 kg)
End April: 75.6 kg (+3.6 kg)
End May: 74.65 (-0.95 kg)
End June: 76.40 (+1.75 kg)
End July: 75.5 (-0.9 kg)