Intermittent Fasting/Weight Loss

[Wev1]

Been in a calorie deficit for over week now, but decided to give up weighing myself as the scales are beyond fickle. Instead, I've measured my waist, chest, arms, thighs and calves... bit more of a faff on but a much better indicator of progress.

Best way of doing it, for people that get down about not losing "weight", even though the actual volume of their body can be a lot less. Nearly every girl I know trusts the number on the scale more than their eyes or how they feel.
A load of people will just not get their head around that muscle weighs more than fat by about 20%.

The way I think of it is if you're in a calorie defect of 1kg per week, but you're doing doing any sort of strength training:
5 litres of muscle weighs the same as 6 litres of fat.
Your weight might not shift, but stick a pint glass against your belly, that volume has disappeared from somewhere.

 

[nowthen]

Well done on the progress, I'm down to 84.3 now, so we might have a bit of a race on

I don't bother with cheese much now, it's just too calorie dense, at 400 cals per 100g of weight.
When I do have cheese it's no longer chunks, or slices, or even normal grated. I bought a super fine grater, which is really good, so you still get the taste but nowhere near as much.

You can have fried eggs or omlette too, just give the pan a couple of sprays of frylight, it's next to no difference compared to poached or boiled and a bit easier/ quicker to cook.

Mini potatoes aren't bad, at 70 cals per 100g, and can fill you up and taste good. I weigh out about 300 and cut them in quarters, blast for 5 mins in the microwave and then spray on some fry light, pepper and some peri peri salt, then rub over them with a basting brush. Chuck in the oven on 200 for 20-30 mins depending on how crispy you want them. They're unreal.

I only have almond milk, with protein shakes, and maybe 50ml of semi skimmed in my coffee on a morning.

Cheese

https://www.eatleancheese.co.uk/?gclid=EAIaIQobChMIpsL59JCG6gIViLbtCh1buAVdEAAYASAAEgKcPfD_BwE

 

[1finny]

I tried frothing up almond milk with my espresso machine but it tasted absolutely rank, so I don't think I'll be trying that again! Don't think I've tried the oat milk, can you still get unsweetedned like the almond milk? It's only 13 cals per 100 mls.

Edit: just checked, unsweetened oat milk is like 40 cals per 100ml, so that's a 75cal difference for my morning shake. I can't see it being good enough to justify the switch for that. Unsweetened oat milk is slightly less than semi skimmed though, so may try it for the coffee, but that barista stuff is quite high at 60 cals per 100ml.

Per 100ml:
Unsweetened Almond: 13 cals
Semi Skimmed: 45 cals
Unsweetened Oat: 40 cals
Oatly Barista: 58 cals

Spoilt it for me there Wev.
Oatly Barista is seriously gorgeous though.
Looks like I will have to put in the camp alongside Ale, wine and G+T - an enjoyable treat.
Only have a couple a week tbf (Oatly coffees not the other stuff)

 

[nowthen]

Been in a calorie deficit for over week now............not counting the calorie deficit

not sure how this works. If you do one thing over the next twelve weeks, be in calorie deficit if fat loss is your goal. I’d advise keeping a food diary, tracking before when you can and as you’re eating. Writing things down in hindsight will fail.

 

[Wev1]

Cheese

https://www.eatleancheese.co.uk/?gclid=EAIaIQobChMIpsL59JCG6gIViLbtCh1buAVdEAAYASAAEgKcPfD_BwE

That looks good, is it nice?

It's like nearly 100 calories less than the Tesco 50% reduced fat stuff, but that doesn't taste all that great.

 

[Wev1]

Spoilt it for me there Wev.
Oatly Barista is seriously gorgeous though.
Looks like I will have to put in the camp alongside Ale, wine and G+T - an enjoyable treat.
Only have a couple a week tbf (Oatly coffees not the other stuff)

I'll have to try it, it sounds good.

Just have slimline Tonic with Gin, a double only ends up about 100 cals or so, which is about half the calories of a pint of lager.

I would drink gin the entire time instead of lager, but I just end up drinking two doubles in the same time, so just end up wrecked. Lager at least slows me down a bit.

 

[nowthen]

That looks good, is it nice?

It's like nearly 100 calories less than the Tesco 50% reduced fat stuff, but that doesn't taste all that great.

It’s alright, I like it. It’s quite strong which I like but it has a more “rubbery” texture than normal cheese. It’s great for a snack and 60g, a fair chunk is 102 calories and 22g of protein, so quite a filling, satiating snack. You can get it in some supermarkets to try out.

 

[nowthen]

A good low calorie lager is this - SkinnyBrands Premium Lager, 330 ml Bottle, Case of 12 https://www.amazon.co.uk/dp/B07N8JBSTQ/ref=cm_sw_r_cp_api_i_4kk6EbHZYM207

it’s quite light compared to a peroni but only 89 calories a bottle/can.

 

[Thor]

Be careful of too much too fast, whatever diet or plan you are following it needs to be sustainable and also happiness is a huge part of it, I eat a pretty reasonable diet, I drink once a week, I also change up the exercise that I'm doing wether that be running, weight trainjng, calisthenics or hiking

 

[Wev1]

A good low calorie lager is this - SkinnyBrands Premium Lager, 330 ml Bottle, Case of 12 https://www.amazon.co.uk/dp/B07N8JBSTQ/ref=cm_sw_r_cp_api_i_4kk6EbHZYM207

it’s quite light compared to a peroni but only 89 calories a bottle/can.

I'm not sure on the "diet lager", none of it tastes that great to me, and the main reason the calories are low is because the booze is low.
For 89 cals It's only just over half a pint, so a pint is like 153, and it's only 4%, so to get that up to 5% it's going to be about 190 calories.
Peroni is 235 cals for 5.1%, and is going to taste miles better not doubt?

I don't mind coors light sometimes, if I'm not having a skinful, but I rarely have one or two during the week like most do, it's only weekends for me, and all or nothing

 

[nowthen]

153 x 7 pints 1071 calories
235 x 7 pints 1645 calories

It doesn’t compare to a peroni but when watching your calorie intake, that’s not a bad saving.

 

[TheYorkshireTerrier]

not sure how this works. If you do one thing over the next twelve weeks, be in calorie deficit if fat loss is your goal. I’d advise keeping a food diary, tracking before when you can and as you’re eating. Writing things down in hindsight will fail.

This is exactly what I've been doing. The reason I'm not solely focusing on hitting a calorie deficit every day for 12 weeks is because it's unrealistic when you have birthdays, summer bbqs, holidays (fingers crossed) coming up. I know I will go over one day every now and then, as long as I don't let that get the better of me, I'll be doing okay.

 

[SalfordBoro]

have you tried my fitness pal - i'm currently using it at the moment, in the space of two weeks I have lost 6 kilos. I'm walking about 10k steps per day which is helping and this week hoping to get back on my bike if it stops sodding raining in Salford. I'm working on 1500 calories per day and has a good database of foods on there, all you need to do is scan in the bar code if its not lsited, you can upgrade (like all these apps) and they have plans you can work to, dietry and exercise plans.

 

[1finny]

have you tried my fitness pal - i'm currently using it at the moment, in the space of two weeks I have lost 6 kilos. I'm walking about 10k steps per day which is helping and this week hoping to get back on my bike if it stops sodding raining in Salford. I'm working on 1500 calories per day and has a good database of foods on there, all you need to do is scan in the bar code if its not lsited, you can upgrade (like all these apps) and they have plans you can work to, dietry and exercise plans.

News out today is 10000 steps was just a marketing tool
7500 is the new 10000 apparently

 

[SalfordBoro]

Got any good suggestions to boost protein intake? other than the obvious e.g. powders, shakes etc - it's an expensive gig going down that route I feel.

you dont really need shakes and powders, a lot of food has the protein you need already - varied diet is what I have found helps.

 

[SalfordBoro]

News out today is 10000 steps was just a marketing tool
7500 is the new 10000 apparently

is that because you cant be **** to walk the extra

 

[nowthen]

This is exactly what I've been doing. The reason I'm not solely focusing on hitting a calorie deficit every day for 12 weeks is because it's unrealistic when you have birthdays, summer bbqs, holidays (fingers crossed) coming up. I know I will go over one day every now and then, as long as I don't let that get the better of me, I'll be doing okay.

Try and think about calories over a week and not daily. Makes it more realistic then.

 

[Big_Nothing]

Reckon you need to get back to Vietnam.
Or have similar diet and lifestyle that you had over there? Mind I've no room to talk. It's sooooo difficult to eat and drink less and I could do with losing 1 1/2 stone.

I definitely do need to get back to Vietnam mate. I'm literally waiting for that border to open and I'm offskis.

It's really hard to eat and drink here like over there. You crave water there cause of the heat. The local fresh beer is weirdly low cal, nothing but the basic ingredients in there. Seemingly can drink 8 glasses of it a few times a week and still lose weight.

The food is freshly cooked for you for £2 a meal? And is usually very balanced and well portioned.

Never bother having stuff in the fridge to snack on over there either whereas here the fridge is always full of rubbish (not mine) and the house reverts to takeaways too easily. I'm a rubbish cook too in all honesty.

Going to move to Florence next month though and try and spend a few months cycling in Tuscany hills until the border opens.

 

[Big_Nothing]

I didn't have a great week to be honest. Quite disappointed in myself. Had some bad news which probably ruined my focus but need to get past mood affecting my willpower.

I only drank 3/7 days though if I'm looking for positives.

 

[Wev1]

153 x 7 pints 1071 calories
235 x 7 pints 1645 calories

It doesn’t compare to a peroni but when watching your calorie intake, that’s not a bad saving.

It's good if you just want a beer, but won't make much of a difference on a night out, you would need to have 9 pints to have the same effect