For me it was…take 3 months to just…learn what I am like at the new weight. Focus on things other than dieting that can make the results stick. Also just mentally to give myself a break and do other things.
I took to heart a series of videos on a diet break / maintenance phase. I know its bro-y but I found it really interesting and I ran with it.
Edit: For me, this was a successful strategy. I didn’t follow to the letter but to the spirit. But I will say that for this second round for me, I will be following it a bit more strictly since I’m getting close to my goal weight.
You need to see it as small sustainable steps that you are making to change your diet over time. Your bodyweight reacts and eventually reaches a. new equilibrium. If you can keep your weight at that level for a while that is still a gain as you are getting used to your new habits. Then make the next small change and repeat.
Well it appears im holding water or was just way off on calories in my food. Now im weighing food to get more accurate. I just had my highest tss week in 6 months and everyday I consumed less then I burned. This is why i hate trying to lose weight, emotional roller-coaster.
The water weight from loading creatine is definitely playing some mind games with me. I think it has plateaued but it was frustrating to watch the scale bump up then hold steady for this hold week.
For anyone who is not losing what they would expect based on their perceived caloric intake. If you’re not weighing your food I’d highly recommend it, at least for a period of time to realize that “one cup” of cereal means something very different from “40 grams” of cereal. And those inaccuracies add up to be a significant amount of calories at the end of the day and can be a deal-breaker. The food scale was very eye-opening for me.
This is very good advice. My initial lack of losing weight at the beginning ended up being due to me underestimating the amount of calories in my daily coffees. I was off by 500 calories which was enough to stop any progress. (I have managed to reduce this significantly over time by subbing out Whole for almond milk for any coffee after my first)
Do be mindful that calorie counting isn’t perfect and you only get a general idea of what you’re eating. Rather than focusing on the number, make sure you’re in a range where you expect weight to come down.
Also, take weekly averages rather than worry about the day to day with the scale. The app I linked to above does so which is helpful.
Losing weight isn’t a sprint its a z2 effort! Slow, steady, consistent
Calorie counting should be used as a starting point. There are many uncertainties surrounding how much you exactly burned, how much was exactly eaten and how much was absorbed. This can easily put you out of the deficit range without knowing.
The trick is to pay close notice to how you feel. The sweet spot for me is such that I am still a little hungry at night. And then e.g by drinking water with lemon juice, eating some “zero” calorie foods like cucumber, tomatoes, bell peppers and so, the hunger sensation then eases away into the background.
If you don’t feel a little discomfort, you are most likely not at a deficit.
I don’t track calories religiously anymore. But I once did for many months out of curiousity just to see what I was consuming on my normal days. Got to know my portion sizes, how many cals were in a small bowl of rice, how many were on my usual breakfasts and such. So I generally know my base cals how to cut out a few and if I do a big ride, run or hike, add in a few. It’s worth doing for a little while. It’s also eye opening if you log in all the little snacks like biscuits and crisps how much they all add on. 9 times out of 10, those little snacks will take you out of the deficit alone with having to cut down on any of your “normal proper foods”.
Up a wee bit this morning which is a bit annoying considering I was down nicely yesterday morning. Had a nice big roast dinner last night and rhubarb pie though lol. Off the beer for the month. I have been trending down so I’ll persevere anyway. Sometimes the scales don’t tell the full story. Keep it up everyone.
After a week or 2 of getting back into the swing of things, I’m starting to see the weight come off again. Early days so this is likely water weight fluctuations but the trend is very much in the right direction.
I have added myself for the first time this year. I have a good 10kg+ to lose, and have made a start by committing to Dry January, eating a little more mindfully and started the SSBLV1 plan at the same time, hopefully I’ll begin to see some meaningful results by the spring!
Thank you for setting this up, I haven’t come across it before and it is probably just what I needed.
4-day weekend and down a 1/4kg surprisingly. I’m loosely following the Fascat 4 week weight loss plan again, though I do have a fairly rigorous workout regime.
It’s surprising because I’ve been taking 3g of creatine a day for 5 days now. Also over the weekend I broke my alcohol fast with a few glasses of wine, but I’m cutting it out again. Been sleeping better, feeling better, and watts have been going up.
This week I’m doing Project Echelons virtual e-race on Wahoo RGT, it’s simulating the Joe Martin Stage Race. I’m going to be increasing my carb intake steadily for the few hours after workouts starting Wednesday. First stage is Friday, 45 mile road race Saturday, crit on Sunday.
What you described is pretty much a crash and burn diet, overly restricted imo, 1kg a week is basically starving yourself, also a piece of bread with butter and ham and cheese are you freaking kidding me, sorry to be a jerk because I agree with a lot of what you said but I feel like you should be honest with yourself about what’s sustainable and what food is providing real nutrition.
Like if you eat one square of chocolate, and only 1, each night, you probably have an eating disorder. I know this is a sticky topic but I just want to point out that your habits don’t seem as healthy as you think.
Sorry a bit off topic, but are you using the free Wahoo RGT, or do you pay for systm? I just saw they offer a free version but wonder how stripped out it is.
I use the free version. The free version has a simple 4 corner rectangle you can ride on virtually with robot pacers; paid has more courses and “magic roads”
You can also participate in events with the free version.
