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>> No. 3936 Anonymous
27th October 2016
Thursday 1:45 pm
3936 Fat bastard weight loss thread
Get in here fatlads.

I've made an effort to properly lose weight but have stalled in the last 2 months - and it's starting to creep up. I used to lift weights 3x/week and control the diet, but I can't lift for a while until some medical stuff gets sorted. This has taken a bit of a hit on my progress - or more likely,ive used it an excuse to slack.

What's your story?

P.s. I track calories and weight using my fitness pal.
195 posts omitted. Last 50 posts shown. Expand all images.
>> No. 4762 Anonymous
20th March 2019
Wednesday 8:53 pm
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Lads I need some advice.

Last year was pretty bad, all sorts of shit happened which left me with no motivation and Saturdays were just spent drinking quite a lot into the early hours, mainly through boredom but also habit, though non addictive. I gave up exercise which I enjoyed and wallowed in my slovenly ways.
Anyhow, this led to weight gain which turned into a vicious cycle of not giving a fuck and settling into the life of a fatlad, accepting being in my mid 40's that the extra pounds is just a part of what happens. Nothing drastic, probably 2/3 stone over my ideal healthy weight from about 3 years ago but still out of shape.
At the end of this year I realised I had to change what I was doing - taking the lazy easy path which leads to nihilisim and despair. I saw Tyson Fury come back after being a right fat bastard and thought if he can do it, so can I. The choice that can be made - take the easy route and get blackout drunk every weekend and try to forget, or take the hard route and become or do something good.
I've stopped drinking since January, not because I'm an alcoholic, just that I was drinking too much and getting fat due to the extra calories, all the shit you eat alongside this, fryups to kill hangovers, pizzas as too drunk to cook etc. I'm back into healthy eating, high protein foods, no junk food, fruit, veg (I've had chocolate about 3 times this year) etc. The thing is that I've been putting a lot of effort in but I can't seem to see that I'm losing much weight over the past 3 months.
Exercise wise I've calculated that I am burning around 7000 calories a week. This is based on cycling 70 miles and gym sessions. Roughly 1000 calories lost per day through the cycling / gym session and 2000 calories lost per week through not drinking or eating shit. Gym session is usually 20 mins on a cross trainer at 130/140 bpm at high resistance and 20 minutes of weights set at 10 x 3 reps per muscle group. I'd say this would lose 2lbs per week.
The thing is would have expected at the very least to have lost around 1 to 1.5 stone by now but I just don't feel like the weight is coming off as I would have expected. I'm getting more defined and toned from the weights but the beergut is a total bastard to remove. I'm looking forward to a beer or 2 by Easter but my goal is to shed the flab before I can take my reward and learn from the hard work it took to get to there. I'll get there eventually but at this point I feel it's going to take forever before I can wear a fitted shirt again.
>> No. 4763 Anonymous
20th March 2019
Wednesday 10:27 pm
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Don't look at weight lost or gained or BMI. Look at your body fat percentage. When you start exercising and dieting, you will quickly get noticeable gains. As your body adjusts it becomes the new normal, so you nee to start increasing the weights on your reps or increasing the reps, if you're not looking to get hench.

Don't forget that a cubic inch of muscle weighs more than a cubic inch of fat. Also you'll get weight fluctuations through how much fluid you've intaken and also how much salt is in your diet will effect you're fluid retention. Don't look at the scales look at the mirror, if you're losing weight, your trousers are getting looser and youre feeling better keep on doing it.
>> No. 4764 Anonymous
20th March 2019
Wednesday 11:09 pm
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Buy the Garmin/Withings scales - they're not too expensive, work with wifi and the app is really good. As >>4763 says, you should try and track body fat/muscle/water percentage, every day at the same time (I do first thing in the morning before the shower) - if you're into it, as you seem to be, you'll benefit greatly from the feedback.
>> No. 4765 Anonymous
20th March 2019
Wednesday 11:52 pm
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Those scales look really good, I have been on a keto diet for the past 18 months. Along with improving my diet, I have been hitting the gym 3-4 days a week. I have only dropped about 4 stone, but gone from a 40 inch waist to a 34 waist. I have some "smart" scales, but they are a bit irregular. They say that my body fat percentage has gone up after going for a piss, so I will have to invest in some better ones.
>> No. 4767 Anonymous
21st March 2019
Thursday 12:55 am
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>They say that my body fat percentage has gone up after going for a piss, so I will have to invest in some better ones.

All of them are based on the same technology, which is just putting a current though you and measuring your resistance. I wouldn't expect fancier ones to be that much more accurate, as being more or less dehydrated will always effect that.
>> No. 4768 Anonymous
21st March 2019
Thursday 8:00 am
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I know the technology will be the same, but he software and hardware is going to be better. That just means better, more accurate results. Plus the addition of a tracking app where I won't have to have to manually input everything is a bonus.
>> No. 4770 Anonymous
21st March 2019
Thursday 4:12 pm
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The app makes it worth the money, for sure, regardless of whether the accuracy is better or not. I still don't think they'll be any better, for the same reason almost nobody needs to spend more than twenty quid on a multimeter.

I patiently await your appraisal, though, I'd be happy to be wrong, as I quite fancy a set of the Garmin ones.
>> No. 4771 Anonymous
21st March 2019
Thursday 5:01 pm
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It's payday tomorrow, so I'm going to order this one. https://www.amazon.co.uk/Withings-Nokia-Body-Wi-Fi-Scale/dp/B0728K4371/ref=olp_product_details?_encoding=UTF8&me=
>> No. 4772 Anonymous
21st March 2019
Thursday 5:25 pm
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Those ones don't do the bodyfat stuff, just in case you didn't notice. They just do weight (and BMI because presumably you just tell it how tall you are)
>> No. 4773 Anonymous
21st March 2019
Thursday 6:24 pm
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That'll be why it was 30 quid cheaper than the next ones up. The ones I have only cost me about 25 notes, but as I said it seems to rather inaccurate.
>> No. 4774 Anonymous
21st March 2019
Thursday 7:49 pm
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That's exactly the one I have (actually I have two, an older one too) - it's really good.
>> No. 4775 Anonymous
21st April 2019
Sunday 2:17 pm
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I'm back up to my starting weight.

40 fucking kilos, 20 of which I've put on since October.

I'm such a miserable fucking useless cunt.
>> No. 4776 Anonymous
21st April 2019
Sunday 2:52 pm
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Christmas, shortage of daylight and cold weather does that lad.
Don't give up.
>> No. 4777 Anonymous
21st April 2019
Sunday 3:25 pm
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Why do we fall, Bruce?

What you've shown is that you can lose that weight, and you know what it takes, both to lose it and to gain it. Use this experience.
>> No. 4778 Anonymous
6th May 2019
Monday 2:43 am
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I'm just consumed (pun intended) by an all-encompassing apathy. I know I'm a disgusting, lumbering hamplanet, but I can't bring myself to do anything about it. It crosses my mind several times a day, and for the past few nights I've gone to sleep just fucking hating what I've become. Still, I eat. I just don't have the willpower to track calories or take the hour-long round trip to the nearest gym.

For months now I've said "well I'll be able to REALLY get on it after $milestone", but I never do.

I hate that none of my clothes fit any more, but apparently I don't hate it enough.

Once a fat fuck, always a fat fuck I guess.
>> No. 4779 Anonymous
6th May 2019
Monday 2:54 am
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>>4778 cont'd

I know this is veering into /emo/ territory here but I suppose the first go round, I lost all that weight because I thought it would solve my problems, or at least help. When I got there, 2kg from my target weight, I found that it didn't.

Now, I have no motivation. Sure, there are the obvious health benefits, but I simply do not respect myself enough to care. I don't like being a fat fuck but I also don't like being me.
>> No. 4780 Anonymous
6th May 2019
Monday 3:02 am
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You could literally be running about outside in the rain right now like a mad one, if you wanted, and assuming it's also raining round your end of Ossett.

Don't think of being healthy like you're marching the Grande Armee into Russia or switching from analogue to digital. Do it bit-by-bit, make it an ongoing process and not one you can "fail" because unless you're dead you really haven't.
>> No. 4781 Anonymous
6th May 2019
Monday 3:16 am
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Unfortunately, despite the new b&m, I'm not presently there. I'd rather not be running through the streets of suburban Manchester though.

It's not that I don't know how to make lifestyle changes, I just can't seem to stick to them. Even the first time, it never got easier and I never felt like I was anything but a fatty pretending to be healthy -- I was right.

I try and walk 10,000 steps a day, and cycle when I can. I just wish, fucking wish that I could be like a normal person and not have to constantly battle myself to exhaustion to not be a fat piece of shit.
>> No. 4782 Anonymous
6th May 2019
Monday 9:12 am
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It's common to feel how you do. The hard part isn't doing the run, the hard part is doing it regularly and sticking to it.

I've not been following the thread, nor your posts so sorry if the obvious has been stated but if you can just get yourself to do a little, every other day, you can take it from there.
>> No. 4783 Anonymous
6th May 2019
Monday 6:02 pm
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I lost a lot of weight with the keto diet. A smattering of exercise to tone up -- nothing intense -- but absolutely no calorie counting. No carbs is no junk food. Try it for a week.
>> No. 4784 Anonymous
6th May 2019
Monday 6:02 pm
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I lost a lot of weight with the keto diet. A smattering of exercise to tone up -- nothing intense -- but absolutely no calorie counting. No carbs is no junk food. Try it for a week.
>> No. 4785 Anonymous
6th May 2019
Monday 6:05 pm
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Doesn't ketosis take 2 weeks to kick in?
>> No. 4786 Anonymous
6th May 2019
Monday 6:13 pm
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Just looked it up. Two days, apparently. Fair enough, might give it a go.
>> No. 4787 Anonymous
6th May 2019
Monday 6:24 pm
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Two or three days. A lot of people say you'll suffer flu like symptoms for up to two weeks at the start, but personally I never have.
>> No. 4788 Anonymous
6th May 2019
Monday 10:14 pm
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You may not lose weight for the first few weeks, but it's enough to get a taste of what the diet is like.
>> No. 4789 Anonymous
6th May 2019
Monday 10:19 pm
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I don't think I entered ketosis until a month had passed, and I went "cold turkey". I monitored with keto urine sticks. It's a gradual process, but I'd expect longer than 2 weeks for most people.
>> No. 4790 Anonymous
6th May 2019
Monday 10:34 pm
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You don't store a month of carbohydrates in your body, you will be in ketosis within 24 hours realistically, if you don't eat any carbs. Everyone is different but under 20g per day of carbs seems to be the magic number that all but guarantees ketosis. It might take much longer for you body to get 'adapted' to this new process, but as the liver can only store about 100g of glycogen, it does not take very long at all to end up in ketosis. It might well take a few weeks before you 'feel' any different, but biologically you'll burn the last of your excess carbs within a day or two.

For the record those keto urine strips aren't particuarly useful as they don't measure nutritionally correlated ketones, the only way to do this is with a blood ketone meter.
>> No. 4791 Anonymous
31st May 2019
Friday 3:34 am
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Why can't I fucking stop shoving shit into my fat fucking face? Why can't I be normal?
>> No. 4792 Anonymous
31st May 2019
Friday 9:47 am
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Look around you m8, that is normal. The thin people are the weirdos.
>> No. 4793 Anonymous
31st May 2019
Friday 10:37 am
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If you look at the statistics, you are normal.
>> No. 4794 Anonymous
31st May 2019
Friday 11:45 am
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Normal people don't look at statistics.
>> No. 4795 Anonymous
31st May 2019
Friday 1:15 pm
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Statistically speaking this is questionable.

Did I already do my "dumb cave person" bit in this thread? Regardless, it's because your brain's still the same organ that had people chasing mammoths off cliffs tens of thousands of years ago, so when it sees two pieces of chicken and chips or a pack choc-ices it's beside itself with joy. It's very difficult to overcome those baser instincts, and we have to artificially train ourselves to do certain "unnatural" things and that's hard. Especially, as it sounds like from the tone of your posts,if you're attempting to do these things on your todd by opting for "staring at a wall and being annoyed" instead of eating. Not to mindlessly parley a meme but perhabs joining something like Slimming World might help, as people often learn better in groups and what you're doing is essentially learning not to overeat.

This is a very smug and presumptuous post I'll probably regret later so I'm ending it here, for all our sakes.
>> No. 4796 Anonymous
31st May 2019
Friday 2:07 pm
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Told you before m8, cut the carbs. Blanket rule. Try it for 3 weeks.
>> No. 4833 Anonymous
1st September 2019
Sunday 6:36 pm
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I promised myself I'd never let myself get this fat again. Get so disgustingly, gluttonously, repulsively fat that I can no longer find clothes that fit me in shops and I can feel my legs chafing with every laboured step I take.

But here I am, and I feel powerless to do anything about it. The last 3 months of my life has been me getting back on it for a week, logging my calories (1500 a day), never drinking or indulging in a snack, but I always fall off. I always go back to shoving my disgusting, blubbery face. I know I'm doing it; I'm not in denial by any means. I just completely lack the drive and self-control I had to lose the weight the first time. It's not even like I go out and come back with sweets or chocolate or cake - I can't remember the last time I had any of the above. I just can't stop myself when it comes to portion control. An extra slice of bread here, a sausage roll there.

It's a nasty cycle too. Being a waddling fucking landwhale makes me sad, and the only coping methods I have involve plenty of calories.

Why can't I just not be me?
>> No. 4834 Anonymous
1st September 2019
Sunday 7:45 pm
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I think the conventional advice is to address the root causes of overeating, eliminating causes of stress and so on -- but beyond that, do you do any strenuous physical activity?

Going hard at the weights a couple of times a week has worked like a cheat code for me in terms of calories. It's what tipped me over to the more privileged (if more expensive) side of the calorie equation, where I'm struggling to cram enough in to keep up with the work. It's not as hard as it sounds, at all, but I accept it's not everyone's thing.
>> No. 4835 Anonymous
1st September 2019
Sunday 7:54 pm
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Addendum to this post: reading more closely I don't know if you're exaggerating or if you're genuinely a Very Big Lad, which would probably change the sort of exercise you can do to start with.

That said, I'll preach the virtues of resistance training (including machines and the like) until my dying breath, one of the major benefits being an "eating with purpose" mentality and generally getting the metabolism back on track.
>> No. 4836 Anonymous
1st September 2019
Sunday 8:13 pm
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> do you do any strenuous physical activity?
I have EDS (Hypermobility Type), which means anything load-bearing is not really an option. I weighed as much as I do now a few years ago, but one of the things that helped was cardio. Cardio, especially non-load bearing (so essentially bike and cross-trainer). I enjoy playing squash, but even when I can find people to play with, the impact on my knees puts me out of doing anything else other than walking for a few days.

> I don't know if you're exaggerating or if you're genuinely a Very Big Lad

BMI is 39. I am somewhat exaggerating; I'm still mobile and able to do pretty much everything, but I overflow train seats, some restaurant seating is painful, finding trousers that will go around my thighs is very difficult, and struggle to get between smallish gaps.

I lost the weight before, but I have no idea how I had the strength of will to do it. I cannot stay at it.
>> No. 4837 Anonymous
1st September 2019
Sunday 10:16 pm
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I know precisely fuck all about EDS so I can't speak with any authority on this, but I can speculate that a good PT (not just any old trainer but an experienced physiotherapist) who's willing to learn and work with you could make a world of difference.

Another thought of mine is maybe to ask what's changed in your circumstances that led you to drop the cardio? Additional stresses, time constraints, something else?

On a related note: if time was ever an issue for you in getting your cardio in, there's some pretty strong research out there showing you can drop a lot of weight and get fitter with an exercise bike with much shorter sessions if you gradually build yourself up to interval training.
>> No. 4838 Anonymous
1st September 2019
Sunday 11:34 pm
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Unfortunately, I can't afford anything like that.

>what's changed in your circumstances that led you to drop the cardio?

September 14th, 2016. A Very Bad Day, and after that point I no longer really lost weight. I maintained for a couple of years, with a slow creep up (about 10kg in two years), but have put on nearly 30 this year. I don't really know what changed other than I hate myself more than usual.


Not really an issue; I have a gym 10 minutes walk from where I live. When I did it back in the day, it was sort of 20/10/10 minute split between x-trainer, recumbent bike and standard bike. I did it most days and it worked. It's consistency, though. I can't do it. I can't keep it going.
>> No. 4839 Anonymous
2nd September 2019
Monday 6:29 am
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Is physiotherapy another one of those NHS services that's just non-existant for most people in terms of accessibility? I'd have thought with EDS and a sincere desire to lose weight that a GP would be very happy to refer you for free or subsidised sessions.
>> No. 4841 Anonymous
2nd September 2019
Monday 7:09 am
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Lad, I'd encourage you to think long term. You might feel fat and helpless but you're not.

It sounds like your biggest problem is insulin spikes and crashes from high-sugar foods (breads, sausage rolls, etc.) When your insulin crashes you feel shit, but it's also mostly why people are fat and hungry. You can eat as much as you want, it just has to be mostly vegetables. 2000 calories as mostly vegetables (by sheer volume of food) will leave nearly anyone full.

Again, often with dieting people make huge unsustainable choices- likely where you've had your successes in the past. If I were you, I'd slowly switch to a good whole food diet.

If the gym is too much for your right now, just add a bit of walking into your daily routine. As you, I wouldn't chuck myself into hour long gym visits because it might not last- that's not your fault, that's just how it is. Seldom can we handle such huge changes in lifestyle.

I think as well it's important for you to look at it properly. You're not sacrificing anything here: can you truly remember a divine sausage roll? Perhaps you can, but it's important to focus on the fact that you'll be looking and feeling much better. To round it off into a cliche thing- it's not "how will I cope without constantly shovelling big macs down my throat" to "how am I going to live feeling so much better"
>> No. 4842 Anonymous
2nd September 2019
Monday 11:05 am
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A lot of what you're saying echoes my own fatlad story.

It took me a long time to realise that I'm just not the type of person who can 'willpower' myself into doing something, and I'm not the sort of person who can do moderation. I can too easily convince myself that the two pizzas tonight will somehow launch me into a new diet tomorrow, and do the same the next day, and the next, etc until I've effectively forgotten that I want to lose weight for another week or so.

The inability to moderate is the easy bit, if you start thinking of food as addiction, which it definitely is for me. You can't just have 'a little bit' of crack, so similarly I stopped allowing myself to have 'just one' bag of crisps or whatever, because it's never, ever just one bag. One cheat is basically failure in my mind and an easy way to convince myself the attempt at a diet is over, and that's not even getting into the actual chemical addictive properties of high carb/fat snack foods.

So my method, as shaky as it was, was to wait for one of those rare moments of actual determined focus on losing weight (I suspect you're in one now too) and jump on it. Try to eat well, 'proper food', but cut out junk entirely. Eat as much as I can for the first week or two, as long as it's whole food, or at least not crisps, sweets, and takeaways. Then as I get used to that, I'd start counting the calories. It's all about getting into a routine, and being honest with yourself that the first couple of weeks will be hell and you'll feel fucking useless and powerless, but you're definitely not. You can definitely eat properly for a day, then two days, then three, then a week, then a month.

I also found improving my mental state and general living helped. Apparently people who exercise regularly crave fewer junk foods, and I find that to be true - even just purposely walking once a day puts me in a fitness mindset and I find it easier to resist my trigger foods. Keeping my house tidy, keeping on top of errands and chores, these were all things I wasn't doing while sitting on my arse eating 5000 calories so when I started doing them, my whole mindset slowly and subtley changed. I felt less like a piece of shit who deserved to wallow, and more like a normal person who happened to have put on a load of weight, and I think, even just typing it now, I realise that's the key to it for me. Whenever I've felt worthless, useless, pointless, it's oh so easy to allow yourself to abuse your body, because why the fuck not?

I'm sorry for the rambling, but I know exactly where you're coming from. My only practical advice would be to take one day at a time, and try to think about what might actually make you accountable. For me it was simply proving that I could fight my own shitty brain, it might be something else for you, but like the otherlad says, long term thinking is needed.
>> No. 4843 Anonymous
2nd September 2019
Monday 1:17 pm
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> Keeping my house tidy, keeping on top of errands and chores, these were all things I wasn't doing while sitting on my arse eating 5000 calories so when I started doing them, my whole mindset slowly and subtley changed.

This worked for me too somehow, despite for a bit different situation.
Regarding being a lard arse back in the day, I did will-power myself out of it. Mostly by cutting out junk food entirely, my only sort of exercise at that time was walking.
Sage because I didn't have a BMI of 39, so can't really advise you in any way, mate.
>> No. 4844 Anonymous
8th September 2019
Sunday 11:37 am
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>wait for one of those rare moments of actual determined focus on losing weight

Unfortunately I can never make it past the two week mark. I think that's the point where you can really keep the habit up, but I always slip after a few days. I think that's the worst thing - I spend hours a day intensely hating myself for how much of a disgusting fat cunt I let myself once again become, but somehow cannot channel that into, well, losing weight.
>> No. 4845 Anonymous
8th September 2019
Sunday 2:50 pm
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Different lad here, feel a bit apprehensive giving this advice as I'm not sure it's the right thing, but when I need to focus on a goal I often set my environment up so that the only real outlet I have is working towards that end.

When I noticed computer games were becoming a timesink from real life activities, I sold my consoles. When I realised I'd get drunk on my own as a way to cope with anxiety, I stopped buying alcohol to keep in the house. When I noticed I was getting frustrated and developing nervous tics, I placed trainers and kit next to the door so I could go to the gym immediately.

Don't know how well this would work for your compliance problem, but I think there's a lot to be said for structuring your choices in such a way that you have only a few good options.
>> No. 4846 Anonymous
8th September 2019
Sunday 10:46 pm
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Do you think you could set yourself a challenge of sorts? Like, go veggie for a month, or something like that. Changing your diet, but also deciding to just try to eat differently than you usually do, not necessarily better than you usually do, just different - might be enough to trick yourself into getting into a new habit?

I realise it's hard, but the more you resign yourself to never being able to hack it, you truly never will. You've done it before, you objectively can do it again.
>> No. 4881 Anonymous
18th December 2019
Wednesday 2:23 pm
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I'm now fat enough that i can't sit comfortably. I should probably just sow my fat fucking mouth shut. I weighed about 30kg less a year ago. Assuming 7000 excess calories per kg, that's a that's a total of 210,000 excess calories or 500 a day. Disgusting. I can barely look at myself. But hating yourself thin doesn't work, so I'm stuck.
>> No. 4882 Anonymous
18th December 2019
Wednesday 6:52 pm
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You ain't stuck lad, you just need to move a bit more and eat better. Note that I said eat better and not less.

Most of the fatties I know eat a lot of processed sugary* stuff (note that rice and white bread count as sugary) which leads to their blood sugar going up and down, creating 'false' hunger. Then you're in the mindset of sacrifice (giving up all those tasty big macs) and having to eat one dry ryvita a day, almost doomed to fail. It's quite similar to the trap that smokers fall into.

The point? 2,500 calories of carrots is very different (particularly in terms of volume) to 2500 calories of big macs; sure- you need to eat a deficit to lose weight, but what you eat makes that process heaven or hell. I don't think there's a person alive that could manage 2,500 calories worth of carrots in day, you'd probably feel sick after about 1,000 calories of them. Additionally, a lot of 'diet' foods tend to be quite bland-yet-sugary carbs.

Things I found easy were: no fizzy drinks or booze. One thing that helped me massively is eating a huge breakfast of oats with whole milk, fruit and nuts. I cook it into two portions and have it once at 6 and again at about 10. Oats don't fuck around, they keep you full and metabolise nice and slowly. I'd live on the damned stuff if I could (I can, I'm just not doing it).

For me, once I understood that the problem was more about things that 'sugar quickly' (i.e. not just cakes but breads and rice too) than about fat, my life got a lot easier and I found my weight easier to control.

*whole fruits are okay because the fibre helps dampen the effect on blood sugar, but fruit juices lack fibre.
>> No. 4983 Anonymous
14th January 2020
Tuesday 8:07 am
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Morning, chaps. 5:2ing it here, and it's proving weirdly easy. Obviously don't know if it's being successful yet(but it's hard to see why it wouldn't).
It's a thousand times easier just having fasting days than 'just eat less you fat knacker', as I'm not constantly ravenous.
Considering 4:3ing because why not.
Why not?
>> No. 4984 Anonymous
14th January 2020
Tuesday 2:02 pm
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2:5 rules even better - it’s amazing how quickly you get used to 800 calories.

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