The middle-aged weight loss thread

[7256930752]

80kg isnt light, its pretty 'normal' only gym-heads like us think its light Rocsteady
although to be fair going from 95 to 80 is quite a big loss so be prepared for it to take some time. also dont aim for 80 if youre actually slimmed down at say ~85. its just a guideline number, nothing else.

I’m under no illusion, 107 to 95 has taken nearly 3 months, I’m going intentionally slow to try and limit loose skin and that

How are you losing it, diet, exercise or both?

Sorry for some reason didn't reply.

Both, most diet though, I run at a 500 cal defecit a day and try and keep carbs below 50% of my daily. I have Huel as my lunch now as its filling so prevents snacking in the afternoon and is great for nutrition. I try and keep my snacking to fruit and nuts, Nakd bars are awesome for snacks.

Outstanding job mate. Ignore this if you like Huel but if you'd like I could give you some help to sort out a diet plan that might make things a bit easier going forward? Don't feel obliged.

[Errkal]

80kg isnt light, its pretty 'normal' only gym-heads like us think its light Rocsteady
although to be fair going from 95 to 80 is quite a big loss so be prepared for it to take some time. also dont aim for 80 if youre actually slimmed down at say ~85. its just a guideline number, nothing else.

I’m under no illusion, 107 to 95 has taken nearly 3 months, I’m going intentionally slow to try and limit loose skin and that

How are you losing it, diet, exercise or both?

Sorry for some reason didn't reply.

Both, most diet though, I run at a 500 cal defecit a day and try and keep carbs below 50% of my daily. I have Huel as my lunch now as its filling so prevents snacking in the afternoon and is great for nutrition. I try and keep my snacking to fruit and nuts, Nakd bars are awesome for snacks.

Outstanding job mate. Ignore this if you like Huel but if you'd like I could give you some help to sort out a diet plan that might make things a bit easier going forward? Don't feel obliged.

I’m quite happy with Huel if I’m honest, it’s massively convenient and inexpensive considering how much goodness it provides.

Thanks though

[Saint of Killers]

Turns out I may have been doing porridge oats wrong all this time I thought it was just my imagination that I was finding cut oats more filling than whole rolled ones, so I went back to whole rolled oats. The other reason being that I am sure I read cut oats are less nutritious, when compared to the whole rolled variety. But it now possibly turns out that the only difference may be how cut oats are more filling! They're also far, far cheaper than whole rolled oats. Sigh.

[Tomous]

I'm 34 this month so I guess I'm entering the beginning of middle aged?

At the start of lockdown I think I hit 87kg which firmly put me in the overweight category for my height (5 ft 10).

I've slowly improved my habits-eating much better, no alcohol and exercising a lot more. Finally crept under 80kg yesterday (just, 79.9kg ).

I'm targetting 75kg.

[Corazon de Leon]

That's a great drop mate, well played. I had you down as the same age as me, bang on 30!

I've dropped about five kg recently, but I also put on 6-7kg at the start of lockdown so I'm close to equalling back out. Another 5kg after that and I'll be feeling pretty good - I'm quite heavy-set and start to look a bit weird when I go under about 85kg, so I'll be happy to get back there. Realistically I should be about 81-82 though.

[Drumstick]

I've committed to an itemised daily diet which is as follows:

8am Banana
9am Apple
10am Cashews + 1 scoop of peanut butter
11am Grapes
12pm Cheese, salami and pesto slice on a large leaf
1pm Banana
2pm Mozzarella and tomato slice
3pm Strawberries and Raspberries
6pm Evening salad

Target weight is below 75kg, currently hovering around 85kg.

33 (soon to be 34), 5'10/11.

[Tomous]

Cheers mate

People always think I'm a little younger than I am, I've always taken it as a compliment but my wife says it's because I'm immature

[Prototype]

I've committed to an itemised daily diet which is as follows:

8am Banana
9am Apple
10am Cashews + 1 scoop of peanut butter
11am Grapes
12pm Cheese, salami and pesto slice on a large leaf
1pm Banana
2pm Mozzarella and tomato slice
3pm Strawberries and Raspberries
6pm Evening salad

Target weight is below 75kg, currently hovering around 85kg.

33 (soon to be 34), 5'10/11.

Same age and height as you and i'm about 82/81kg just now... but this is after being skinny my entire 20s so I think i might follow suit

[That's not a growth]

I've committed to an itemised daily diet which is as follows:

8am Banana
9am Apple
10am Cashews + 1 scoop of peanut butter
11am Grapes
12pm Cheese, salami and pesto slice on a large leaf
1pm Banana
2pm Mozzarella and tomato slice
3pm Strawberries and Raspberries
6pm Evening salad

Target weight is below 75kg, currently hovering around 85kg.

33 (soon to be 34), 5'10/11.

How many calories is that? Sounds like barely strawberry float all. You only need about a 500-700 kcal deficit a day to lose about a pound a week - and I would guess you've gone a bit more extreme than that?

[Errkal]

I've committed to an itemised daily diet which is as follows:

8am Banana
9am Apple
10am Cashews + 1 scoop of peanut butter
11am Grapes
12pm Cheese, salami and pesto slice on a large leaf
1pm Banana
2pm Mozzarella and tomato slice
3pm Strawberries and Raspberries
6pm Evening salad

Target weight is below 75kg, currently hovering around 85kg.

33 (soon to be 34), 5'10/11.

That’s mental.

Seriously fad stuff like this is not going to work well.

If you want to lose just track what you eat and eat 500 cal less than you burn, if you don’t have a health tracker find out your BMR https://www.bodybuilding.com/fun/bmr_calculator.htm and eat either that or slightly under.

You won’t lose super fast (500 cal a day is roughly 500g a week) but it is manageable and is more likely to build sensible eating habits that will allow you to maintain the loss and not rebound.

[Drumstick]

How many calories is that? Sounds like barely strawberry float all. You only need about a 500-700 kcal deficit a day to lose about a pound a week - and I would guess you've gone a bit more extreme than that?

Not a clue - just put together a daily schedule that meets my needs (gluten free, low carbs, mostly meat free).

Seriously fad stuff like this is not going to work well.

If you want to lose just track what you eat and eat 500 cal less than you burn, if you don’t have a health tracker find out your BMR https://www.bodybuilding.com/fun/bmr_calculator.htm and eat either that or slightly under.

You won’t lose super fast (500 cal a day is roughly 500g a week) but it is manageable and is more likely to build sensible eating habits that will allow you to maintain the loss and not rebound.

I've done the keto diet which worked well for me until I stopped giving a damn entirely.

I did visit your link and it said my BMR is 1909 calories a day. It seems crazy that my body would need that many calories to get by on doing nothing.

Once you use your BMR to determine your TDEE, you can make sure that the nutrition plan you follow is appropriate for your level of energy expenditure and that it isn't giving you too many or too few calories. Being armed with this knowledge, rather than guesstimating or blindly following a plan without scaling it to your individual needs, can make or break your muscle gains or fat loss.

For four long days a week I sit on my arse at a laptop. The other 3 days I'm devoted to my toddler. I know which is more stressful.

33 (soon to be 34), 5'10/11.

Same age and height as you and i'm about 82/81kg just now... but this is after being skinny my entire 20s so I think i might follow suit

Just realised (when using Errkal's link) that I'm actually 32 soon to be 33.

[Saint of Killers]

Not a clue - just put together a daily schedule that meets my needs (gluten free, low carbs, mostly meat free).

...

I did visit your link and it said my BMR is 1909 calories a day. It seems crazy that my body would need that many calories to get by on doing nothing.

I hope you don't get dizzy spells or feel light-headed. And I hope you don't become a pain in the arse to be around. Last one is not a joke: I am usually very strict re what I eat for 99.9% of a month. But two or three weeks in and I am usually a moody strawberry float. So yeah, it may be doable (though it looks VERY light on cals) but keep an eye out for any emerging side effects.

[Harry Bizzle]

I've committed to an itemised daily diet which is as follows:

8am Banana
9am Apple
10am Cashews + 1 scoop of peanut butter
11am Grapes
12pm Cheese, salami and pesto slice on a large leaf
1pm Banana
2pm Mozzarella and tomato slice
3pm Strawberries and Raspberries
6pm Evening salad

Target weight is below 75kg, currently hovering around 85kg.

33 (soon to be 34), 5'10/11.

Do you mean you’ve committed to it as in you have managed to do this comfortably, or that you’ve decided to commit to this without actually knowing?

A high carb, low protein and low fat diet (assuming low, unless you’re eating masses of cheese and nuts) will probably leave you quite hungry. It’s usually quite a good way of stimulating appetite, actually. Just eyeballing it, it doesn’t look particularly well rounded in terms of micronutrients, either.

The other thing is, it doesn’t look particularly sustainable or scalable. When it’s time to stop dieting and maintain weight you will probably just end up gaining weight again.

[Drumstick]

i hope you don't get dizzy spells or feel light-headed. And I hope you don't become a pain in the arse to be around. Last one is not a joke: I am usually very strict re what I eat for 99.9% of a month. But two or three weeks in and I am usually a moody strawberry float. So yeah, it may be doable (though it looks VERY light on cals) but keep an eye out for any emerging side effects.

Thanks. As I noted in an earlier post I have done restrictive diets before without a problem, but I will keep an eye out for any behavioural changes (as will the wife, no doubt).

Do you mean you’ve committed to it as in you have managed to do this comfortably, or that you’ve decided to commit to this without actually knowing?

A high carb, low protein and low fat diet (assuming low, unless you’re eating masses of cheese and nuts) will probably leave you quite hungry. It’s usually quite a good way of stimulating appetite, actually. Just eyeballing it, it doesn’t look particularly well rounded in terms of micronutrients, either.

The other thing is, it doesn’t look particularly sustainable or scalable. When it’s time to stop dieting and maintain weight you will probably just end up gaining weight again.

In this context, when I say committed I mean it's something I am going to stick with, having stuck to previous restrictive diets.

I'm by no means a nutritionist (obviously). It's not something I plan on maintaining forever, just long enough to get me to my target weight and then I'll experiment, i.e. I might add more meat into my diet.

It's won't be well rounded because I don't like things like eggs and fish.

[That's not a growth]

Just realised (when using Errkal's link) that I'm actually 32 soon to be 33.

[Drumstick]

Just realised (when using Errkal's link) that I'm actually 32 soon to be 33.

Would you believe that this happens fairly often?

I've had problems recalling how old I am for a good few years.

[Harry Bizzle]

Do you mean you’ve committed to it as in you have managed to do this comfortably, or that you’ve decided to commit to this without actually knowing?

A high carb, low protein and low fat diet (assuming low, unless you’re eating masses of cheese and nuts) will probably leave you quite hungry. It’s usually quite a good way of stimulating appetite, actually. Just eyeballing it, it doesn’t look particularly well rounded in terms of micronutrients, either.

The other thing is, it doesn’t look particularly sustainable or scalable. When it’s time to stop dieting and maintain weight you will probably just end up gaining weight again.

In this context, when I say committed I mean it's something I am going to stick with, having stuck to previous restrictive diets.

I'm by no means a nutritionist (obviously). It's not something I plan on maintaining forever, just long enough to get me to my target weight and then I'll experiment, i.e. I might add more meat into my diet.

It's won't be well rounded because I don't like things like eggs and fish.

It’ll be interesting to hear how you get on. Keto is a pretty good restrictive diet because all the meat and fats keep you very full. You might want to think about adding more meat in now (or sooner) if you find yourself getting hungry, for this reason.

[Tomous]

Just realised (when using Errkal's link) that I'm actually 32 soon to be 33.

Would you believe that this happens fairly often?

I've had problems recalling how old I am for a good few years.

Memory loss eh? You're definitely in the right thread