Covid weight

I decided to do something about this bonus weight about a month and half back, but am notoriously bad with prescriptive eating plans, so took a punt on a "skills-based" approach to eating. It's been (very) easy to adhere to and has resulted in a modest half-stone-ish drop (that's somewhere in the region of 3kg, for the non-stoners) over the last 4 or 5 weeks. I greatly prefer the concept of "training" my eating over weighing out some chicken and kale for all my meals, whilst trying to adhere to doughnut-dodging.

Personally, I'm on that "intermittent fasting" thing, mostly because it's how I've always eaten. Once a day, which is probably not ideal. Complicating matters is making sure I have all my macros. I definitely don't get enough protein as often as I should.

Honestly, I feel like once I get back to training, I'll shed back down. For now though... ALL PASSES ARE PRESSURE PASSES

Synthetic, post: 60321, member: 27893

Personally, I'm on that "intermittent fasting" thing, mostly because it's how I've always eaten. Once a day, which is probably not ideal. Complicating matters is making sure I have all my macros. I definitely don't get enough protein as often as I should.

Honestly, I feel like once I get back to training, I'll shed back down. For now though... ALL PASSES ARE PRESSURE PASSES

One thing that really helped me lose my covid weight is the MyFitnessPal app. It basically just helps you track your calories to make sure you are in an energy deficit. It can also help you make sure you are getting enough protein to maintain muscle. It’s extra work to track like that, but it is a good way to make sure the weight is gonna come off. There’s other similar apps like it, too.

I have a fitness watch but they notoriously overestimate calorie expenditure. The calories listed on food lables are underreported too. So I take listed calories as face value but I deduct 500 calories from my watch. I am going for a 500 calorie a day deficit which means I subtract 1,000 calories from whatever my watch says I'm probably going to expend that day ( I shoot for 2,000 calories on rest days and 2,500 on workout days)

The thing that worked best for me was simple. Set my scale to pounds, no kilos. Pounds are smaller, this is important.
Weigh yourself same time every day. Every day, weigh .1 lb less or eat less and or exercise more that day. Then be .1 less the next day.

I'm a nurse, and I'm often looking for easy tips to teach my obese patients to lose weight.
1. Drink only calorie-free fluids, and preferably ones without artificial sweeteners. Seltzer, tea, coffee, that kind of stuff. All of the liquid calories don't help you experience satiety (feeling full), bit they do contribute to weight gain.
2. Eat a low calorie food before your regular meal... snacking on a bag of carrots or broccoli florets before you eat will help you feel full and reduce portion sizes.

sanenurse, post: 60381, member: 31196

I'm a nurse, and I'm often looking for easy tips to teach my obese patients to lose weight.
1. Drink only calorie-free fluids, and preferably ones without artificial sweeteners. Seltzer, tea, coffee, that kind of stuff. All of the liquid calories don't help you experience satiety (feeling full), bit they do contribute to weight gain.
2. Eat a low calorie food before your regular meal... snacking on a bag of carrots or broccoli florets before you eat will help you feel full and reduce portion sizes.

sanenurse, post: 60381, member: 31196

2. Eat a low calorie food before your regular meal... snacking on a bag of carrots or broccoli florets before you eat will help you feel full and reduce portion sizes.

I am just trying to eat less sweets again and train as much as possible since going back on the mats in April. I am heaviest I have ever been (124 kilos, 122.5-123 now so slowly reducing it).

I got up to 283lbs a couple years ago. For the first time in my life I was fat and for the first time I have had to work pretty hard to take it off. I'm down to about 245 in the morning which 10 years ago was a fighting weight for me. Now it's not. We only lose 10% metabolism from our early 20's till old age but day in and day out that's significant. So to be more precise I don't have COVID weight, I have trying to eat and drink like I'm 25 again weight.

Synthetic, comment: 63, member: 27893

Nefarious.

Guess who's never getting KoB again?

Our team made a nice offer. Anyone who cuts 5 kilos in three months will be refunded half of the summer times training fee.

sanenurse, post: 60381, member: 31196

I'm a nurse, and I'm often looking for easy tips to teach my obese patients to lose weight.
1. Drink only calorie-free fluids, and preferably ones without artificial sweeteners. Seltzer, tea, coffee, that kind of stuff. All of the liquid calories don't help you experience satiety (feeling full), bit they do contribute to weight gain.
2. Eat a low calorie food before your regular meal... snacking on a bag of carrots or broccoli florets before you eat will help you feel full and reduce portion sizes.

My fitness pal is helpful. It showed me just how many calories are in basic add ons like a slice of cheese or condiments. Keeping your meals plentiful but basic is a great way to feel full without overeating.

JRT6, post: 60361, member: 2970

I have a fitness watch but they notoriously overestimate calorie expenditure. The calories listed on food lables are underreported too. So I take listed calories as face value but I deduct 500 calories from my watch. I am going for a 500 calorie a day deficit which means I subtract 1,000 calories from whatever my watch says I'm probably going to expend that day ( I shoot for 2,000 calories on rest days and 2,500 on workout days)

I should have been more specific: I shoot for 2000 total cals on rest days and 2,500 on workout days. However; the first 25lbs I lost I was more in the 2500-3500 range.

Bad advice that worked for me... pick up another hobby to distract you from eating. Like video games.

intermittent Fasting Diets may be helpful,
there are a few different types to follow
i fast 16 hours and get my meals
in during an 8 hour span

one of the benefits for me is I stopped late dinners and snacks before bed, so the timing of the diet alone eliminated two bad habits

i lost weight but I also had a body scan done when I started, I’m going to get another scan sometime in late December early /January and I’ll be able to see what I lost fat,muscle water etc

I eat plain popcorn with spray butter at bedtime when I can't just ignore the munchies

I gained 4 kilos from last March. Did an inbody measurement in March and two weeks ago. Result was that all gains are muscle.

crossover, post: 64006, member: 10990

I gained 4 kilos from last March. Did an inbody measurement in March and two weeks ago. Result was that all gains are muscle.

kalel, post: 64008, member: 3023

Congrats that is great and not that easy to do,
When I gain weight it is usually divvied up fairly evenly between fat and muscle but when I lose weight it is often mire
Muscle then fat :(

crossover, post: 64009, member: 10990

I’ve done 10 inbody tests in about 5 years. Usually only fat changes as weight changes. This was the first time I got more muscle so I did the test two times in different machines. Looks like my strength program is working :cool: