Fat Chance by Nick Spalding ( Humorous fictional book about dieting and weight loss)

This book is available for free on Kindle Unlimited, you can read or listen for free (via Kindle Unlimited). I got it on Audible for a credit because I loved his book "Dumped Actually".

Anyway, this book is about an overweight married couple who are talked into joining a competition called "Fat Chance" in which at the end of the competition the winning couple wins money.

Although fictional, the stories are very relate-able to anyone who's ever tried to squeeze themselves in or out of those cheap plastic patio chairs, or a woman who's managed to squeeze yourself into that cute dress only to discover you can't zip it up.

Anyway, I am finding this book enjoyable and although fictional, it is putting into words some of the embarrassing things that so many of us go through and just want to forget about rather than talk about.

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Why aren't I losing weight (7 weeks with nutritionist)?

I am 33, 5'6 and 183 pounds. I have a nutritionist and a personal trainer. Been working with the nutritionist for 7 weeks, trainer for 1. My nutritionist has as a basic goal for me to eat more protein than carbs (ratio). She wants me to eat 1600 calories a day, but I just eat until I'm full and hover around 1300. My BMR is 1552. She says if I eat under that my body will shut down my metabolism to conserve energy, but I'm frustrated I have been doing what this woman told me for 7 weeks with no weight loss. Attached are averages for each week, cals, protein, carbs, ratio, weight etc...

stats

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My weight loss plan (not for everyone)

I’m not telling anyone else how to do their diet, as we each have different level of cravings, ability to stick with a plan and not fall of the wagon, etc. This is just what is working for me. Hopefully, some of this can help others.

I began thinking I would lose 50 (needed 40 to get to normal BMI) pounds in 5 months. I was able to drop calories and was losing about 2 lbs per week with CICO and some exercise. I started missing out (in my mind) when going to nice restaurants, family functions, etc., telling myself it would be worth it in the end. But then I thought, why can’t I have both? I developed a plan to stretch out the weight loss to 11 months and added in EXTRAs days. I hate to call them cheat days as I plan for them and I’m not cheating my plan. We each have different goals for amount of weight to lose and timeframe over which to do it, so I understand this may not work for everyone. In my mind, I was doing this for the rest of my life so who cares if I take 5 months or 11 months to get to a healthy weight. I understand stretching out to 5 years would be a different story, so this may not work if you need to lose significant weight.

I project out my weight (by day) months in advance adding in various Extras days. My basic plan is to lose 0.25 lb on a normal diet day. Once a week, I have a 0.00 loss day, usually Saturday, where I eat at maintenance. I then add in anything from my calendar where I will eat at an excess and guesstimate weight gains, which are between .25-1.0 lb. When I eat out, I add in extra pounds for a few days for “extra” weight (water retention from sodium and extra waste) so I have my daily weight to compare. Daily weigh-ins keep me focused, plus, I have never had a weight gain from the day before that I couldn’t explain based on my activity or consumption from the day before. It is usually related to amount of sodium, volume of food, level of hydration, etc. Tracking everything I eat on Cronomoter has also been very helpful.

As long as I’m under my projected weight, I’m on plan and am happy. Some weeks I have several Extras days and actually gain weight, but I’ve already planned for that and don’t beat myself up. I LOVE eating so enjoying these opportunities while staying moderately healthy is one of the main reasons for me to lose weight.

As example, assume the following week with a birthday dinner where my projected Monday weigh-in is 190:

Mon – 190 – 0.25 = 189.75 (Proj for Tue morning weigh-in)

Tue – 189.75 – 0.25 = 189.50

Wed 189.5 + 0.50 (Birthday dinner) + 4.0 “extra” weight = 190.00 + 4.00 = 194.00

Th 190.00 – 0.25 + 2.0 “extra” = 189.75 + 2.00 = 191.75

Fri 189.75 – 0.25 + 1.0 “extra” = 189.5 + 1.00 = 190.5

Sat 189.5 – 0.00 = 189.50

Sun 189.50 – 0.25 = 189.25 (proj for mon morning weigh-in)

In this example I was able to follow my plan, enjoy myself, not feel terrible that the scale went up a few days, and lost net weight for the week, as I stayed on plan. I also net gain weight some weeks but have it built in. As example, I went on vacation a week around new year’s eve, drank and ate pretty much whatever I wanted, gained weight that week, but didn’t freak out because it was in the plan BEFORE I indulged.

I can follow a plan once I have decided it is important and always assumed maintaining weight would be much more difficult once I reached my goal. I don’t know how well I could enjoy a special night out worrying about the slippery slop of starting to gain back the weight I lost. I plan to keep this weight budget going forward, knowing a few pounds here and there won’t matter as long as it is in a plan. I tend to have more Extras days in Fall (related mostly to football, family events, and holidays), so my plan going forward will include slightly higher weight at year’s end and slightly lower weight in the summer.

Good luck to everyone with their weight loss goals! Reading others’ posts have really helped me!

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I'm losing weight pretty fast but still very overweight, but my Mother wants me to stop losing weight?

I am 13 stone 5ft 6 which makes me technically obese, and my Mother is 12 stone and 2 inches smaller than me. She thinks I am smaller than her, she was literally surprised when I said how heavy I was. I don't know if maybe the weight is just more hidden like in different places (thighs or arms?) or if it's muscle mass because the work I do is very physical i.e heavy lifting. But I am still losing weight and dieting but for some reason she thinks I should stop. Like I can still see the fat on me and I want rid, and that's what I am doing.

She thinks I am not looking after myself, so does the manager for a different section at work. Not sure what's wrong with losing weight? A lot of people have said how great I look since I started 6 months ago (i've lost over 2 stone since starting), so I am for the most part, happy with my weight loss, except for the few people worried, Is it the rate I am losing it? Maybe they can't see the fat that is obviously there. I am 13 stone for a reason. I wanted to be at least 11 but I don't want my Mum to think that's a bad thing.

She isn't the type to be jealous and want to be skinnier than me, that isn't it at all, she is genuinely worried. I just don't know why. Any suggestions? I just moved out a couple months ago so she can't see what I am eating but I am for the most part, eating well, even been having fatty foods sometimes! Maybe I should just send pics every day to show her I am eating fine. Or semi-fine. It's difficult to do nights and then eat well especially living with people who would not appreciate me cooking 'dinner' at 8 in the morning, haha.

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It Feels So Good!

I started adding exercise in while eating healthy over many months. In 2016 I was diagnosed with hypothyroidism and it wasn’t regulated with medication until 2018. July 2019 I had my six month check up with my doctor, showed her my Fitbit activity and basically said “Halp Please”. She said her daughter was stuck at a plateau as well. I was 176 at that visit at the end of July. She wrote me adipex (please no one freak out I know that not everyone can safely take that medication) and referred me to a weight loss clinic my insurance covered where I was monitored every two weeks by both a nurse practitioner and a dietitian. Because I was being monitored while on the medication I used it correctly and safely. I started with walking outside. We went on vacation the week after my birthday which means we went the second week in August. The condo at the beach had a small gym and I discovered I would happily walk on the treadmill for hours as long as I had something good to read on my kindle. By the time the vacation was over I had lost eight lbs. When I got home, I started using my gym membership that comes with my job and started getting up at five am every morning to get on the treadmill, I also started to sporadically (at first) take yoga classes. When I hit another plateau in the low 160’s, I added in strength training and hit the 150’s fast. Today I’m 147 and only 7 lbs away from a healthy BMI. Moral of the story, you can do this if you set your mind to it. I’ve gone down five pant sizes since August and I feel amazing.

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Day 1? Starting your weight loss journey on Saturday, 08 February 2020? Start here!

Today is your Day 1?

Welcome to r/Loseit!

So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we’ve found most useful for getting started.

Why you’re overweight

Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

Before You Start

The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

Tracking

Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don’t cheat the numbers. You’ll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

Creating Your Deficit

How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you’re eating you won’t stick to it.

Exercise

Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

It has it’s own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel awesome and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

Crawl, Walk, Run

It can seem like one needs to make a 180 degree course correction to find success. That isn’t necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

Acceptance

You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

Additional resources

Now you’re ready to do this. Here are more details, that may help you refine your plan.

• Quick Start Guide - Build your foundation!
• Loseit Compendium - Frame it out!
• FAQ - Answers to our most Frequently Asked Questions!

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Didn't realise I had such fat fingers...

This weight loss journey started at a BMI of 35.5 in May 2019. Since then, I've lost 54lb and come down to a BMI of 27.0. It has been great - I'm wearing clothes that I haven't worn in years, I'm more functionally fit, I feel more confident in myself.

But I have also had some unexpected consequences - yesterday I lost my wedding ring! Turns out I have lost enough body fat that my fingers are now significantly slimmer!! To the point where my ring fell off in the supermarket without me even noticing it had gone.

After panicking, retracing my steps and asking at customer services, I luckily found it at the bottom of one of my shopping bags. It's now safely on a necklace chain until I can get it resized.

Amidst all my sense of panic, there was also an underlying sense of pride at how hard I have worked over the last nine months. It's hard to see the day-to-day or even week-by-week changes, so it felt somewhat rewarding to be reminded of how far I've come!

Warning to others - careful with important rings as you lose weight!!

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