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Welcome to the club. Shifting becomes second nature after a bit.
Sorry to hear about the heart attack, but glad it was a catalyst for action. This is great progress! Do you have a target weight in mind?
This is awesome. Like you I won't have control over food choices for the next week, but I'll do my best to keep the calories under control. I think I also mentioned that I don't want to go calorie deficient because I'll be working with people outside, so I expect next week to be probably a small gain. I should have enough time left to get to sub 200 by August 10.
Awesome! You know more about all this than I do, just make sure you are fueled properly when doubling up the effort.
I don't burn as many calories swimming probably because I still have the floaties on my arm
I've heard it is an amazing, all-body, no impact exercise. I'm just not a good swimmer.
| Date | Weight | Chg From Start | Weekly Loss | Avg Calories/Daily Calories |
| May 15 Week | 219.4 | - | 7.1 | 1516 |
| May 22 Week | 212.3 | 7.1 | 3.1 | 1686 |
| May 29 Week | 209.2 | 10.2 | 1.3 | 1407 |
| June 5 Week | 207.9 | 11.5 | 0.9 | 1614 |
| June 12 | 207.0 | 12.4 | 1270 | |
| June 13 | 205.7 | 13.7 | 1270 | |
| June 14 | 205.0 | 14.4 | 1800 | |
| June 15 | 206.2 | 13.2 | 1300 | |
| June 16 | 206.3 | 13.1 |
When I started, I was going to be happy to get down to 210. After getting there, I decided to try for 195. Now that I'm at <190, I see I still have a ways to go before I am in good shape. So at this time, I'm shooting for 180. 10 pounds at a time and then reassess.
I got up to 226, and was looking for basically sub 200. Got there and with the encouragement of a lot of FBGs I kept going. Hit 190 then thought "What about normal on the BMI scale of 182?" You can do it!
2 weeks later and I'm 195 again. I went off the rails a bit watching the South Florida finals sports run, drinking booze brought unwanted snacking. I also enjoyed a couple "off plan" dinners with my kids when my wife was away.
if on the road
Hey, I bet bad swimmers burn a ton of calories.I don't burn as many calories swimming probably because I still have the floaties on my arm
Not drowning is superb motivation.Hey, I bet bad swimmers burn a ton of calories.I don't burn as many calories swimming probably because I still have the floaties on my arm
| Date | Weight | Chg From Start | Weekly Loss | Avg Calories/Daily Calories |
| May 15 Week | 219.4 | - | 7.1 | 1516 |
| May 22 Week | 212.3 | 7.1 | 3.1 | 1686 |
| May 29 Week | 209.2 | 10.2 | 1.3 | 1407 |
| June 5 Week | 207.9 | 11.5 | 0.9 | 1614 |
| June 12 | 207.0 | 12.4 | 1270 | |
| June 13 | 205.7 | 13.7 | 1270 | |
| June 14 | 205.0 | 14.4 | 1800 | |
| June 15 | 206.2 | 13.2 | 1300 | |
| June 16 | 206.3 | 13.1 | 1440 | |
| June 17 | 204.8 | 14.5 | 1270 |
| Date | Weight | Chg From Start | Weekly Loss | Avg Calories/Daily Calories |
| May 15 Week | 219.4 | - | 7.1 | 1516 |
| May 22 Week | 212.3 | 7.1 | 3.1 | 1686 |
| May 29 Week | 209.2 | 10.2 | 1.3 | 1407 |
| June 5 Week | 207.9 | 11.5 | 0.9 | 1614 |
| June 12 | 207.0 | 12.4 | 1.8 | 1270 |
| June 13 | 205.7 | 13.7 | 1270 | |
| June 14 | 205.0 | 14.4 | 1800 | |
| June 15 | 206.2 | 13.2 | 1300 | |
| June 16 | 206.3 | 13.1 | 1440 | |
| June 17 | 204.8 | 14.5 | 1270 | |
| June 18 | 205.2 | 14.1 | 2800 |
Don’t dwell on it. Today is a new day. You get to start fresh.
Before we had kids, my wife got me into swimming for awhile with a masters team. She's been doing swimming and diving teams her whole life; my parents had a pool growing up, so I was always comfortable in the water, but never really learned the proper strokes. Anyway, one thing I learned is that swimming with poor form means you have to do A LOT more work in order to go much slower. It's a huge hurdle when you're first starting out.Hey, I bet bad swimmers burn a ton of calories.I don't burn as many calories swimming probably because I still have the floaties on my arm
Before we had kids, my wife got me into swimming for awhile with a masters team. She's been doing swimming and diving teams her whole life; my parents had a pool growing up, so I was always comfortable in the water, but never really learned the proper strokes. Anyway, one thing I learned is that swimming with poor form means you have to do A LOT more work in order to go much slower. It's a huge hurdle when you're first starting out.Hey, I bet bad swimmers burn a ton of calories.I don't burn as many calories swimming probably because I still have the floaties on my arm
And yes, I can also attest that swimming makes you way hungrier than just about any other workout
Absolutely. I’ve had this happen a number of times. If the plan is sound, sticking to it will yield results over time.
What do you mean by 850 average net calories for the week? An 850 calorie deficit for each day? So, 5,950 for the week? Yes, that would be weird to gain unless you weighed in at a weird time. But, if you were down 850 total for the week then yes, unlikely to see any change.
I assumed that it meant, for example:
Right. I think he just weighed in at a weird time. Or the last weigh in was after exercise and maybe this time was after a meal? My weight can fluctuate greatly so I always try to make sure I'm consistent with time and circumstances. If he was in an almost 6,000 calorie deficit for the week he should have been down a couple pounds.
This is what I meant - 850 average per day. It does change day to day. On cycling days it's very low as I'm typically burning 1200 cals on the ride. On rest days it's higher.
One of the observations I’ve had from doing this process on/off since, oh, late 2020 or so: If I keep my net calories consistent day to day regardless of activity level, that helps me make greater progress. I’m not sure exactly why, but it has held true for 3 years now. On days when I play pickup b-ball or go for a long run, yes, I do take in more calories. But I try really hard to meet my target net calories for the day.
I haven't really had that experience. Honestly, there seems to be no rhyme or reason sometimes. I think the whole "calories in, calories out" model is true at a really broad level, but it's also a lot more complicated than it seems
No disagreement — it’s not always a straight line, and sometimes you get weird results that don’t have an obvious explanation. For sure.
After rides - 1 Nesquick Double Chocolate milk. 300 awesome calories.
After rides - 1 Nesquick Double Chocolate milk. 300 awesome calories.
Have you decreased your calorie intake since the plateau? At some point your body will no longer continue to lose weight unless you continue to make it calorie deficient. You're probably at a net zero at 240 pounds.
2 hour ride yesterday, 1100 calories burned, 300 gained back. Totally worth it!After rides - 1 Nesquick Double Chocolate milk. 300 awesome calories.
*And just as a follow up for everyone you'll want to update your weight on all the different fitness profiles you're using that track your calories as you continue to lose weight. It seems self explanatory, but it's important to remember that as you lose the weight it's going to get more difficult to keep yourself in that calorie deficit. The more you lose the fewer calories you're going to burn naturally and it will take an even more restrictive diet and more time/output with your exercise to burn the same amount of calories as when you started.
I mean, probably? I was eating a ton of fast food and oven pizzas before this. That said, I've been eating more often (like 3 actual meals a day rather than just one giant fat-and-calorie-rich meal), so maybe my calorie intake is remaining about the same. Ugh.
If you aren't losing and you feel like you're trying then you definitely need to track. I'll link a couple really simple Basic Metabolic Rate (BMR) calculators. This will tell you what you're burning at rest for your age/weight/height. My BMR for my age/height/weight is between 2,033.6 and 2,223 calories according to these.
Talk me through this.
Right. The BMR for you is 2,350. If you consume 1,850 calories a day you’d lose one pound per week. Deficit 500 calories daily.
