Bruce Bear's Journal, 02 Dec 22

Hey man don't get discouraged! Keep up your walking and don't go any lower on your calories. Stay the course your on and you will see the results your after . My only question is if you are measuring or weighing your food accurately or estimating portion sizes other than that just give it some more time 👍 good luck 

Also my personal opinion on weighing in is I do it everyday but I don't focus on if it went way up or down and I just follow the trend of it. Your weight can fluctuate up to 5 lbs in either direction on any given day etihout it meaning you gained or lost any fat  

Thank you for your words 👌. I bought a kitchen scale that I measure mostly everything with other than sometimes I just guesstimate on vegetables with the same size as before like eyeballing. I must stay true to my journey, things don't happen overnight especially when trying to change a lifetime of wrong eating and being overweight I have to keep working on it 💪 

Weight loss can be mystifying. I have to diet and exercise.  

Please do not get disheartened, the scales will soon reflect your great determination, your food intake is healthy, maybe you are retaining fluid but gosh your water is 3000ml, so that shouldn't be a problem, I hope your dietitian has some answers for you  

I wouldn’t drop my calories so low so quickly like that If you’re not sure what or how much calories to maintain your current weight don’t worry about getting your calories right but you need to track your food over a week to find out your daily average this will give you your maintenance and then you will minus 500 calories from it and then track for a week and see if your starting to drop Log everything you eat so variables can be eliminated. Weigh yourself everyday it gives a better indication of an average weight at the of the week let me know how you go 

As a gym owner, we find that a lot of our male clients have testosterone issues, please ask your Dr to run the tests :) 

Mamzell974 will do 👌 

Just water and stress, give it time keep it at what you’ve got it at. Patience is fats enemy 

I'm going to still with it Simonmerakis 💪 

Fasting and eating 2 meals a day in 6 hour window should fire the metabolism up. It’s needs will power but if you skip breakfast and have your first meal at lunchtime midday and then your second meal at say 6pm see how that works whilst still keeping your calories at 2000 good luck 

Don't forget to take your measurements as well, people here often say they've gained weight but dropped a size! 

Stay with it Bruce. As many have said, fluid can fluctuate your weight so don’t get disheartened. Things will start trending in the right direction. It’s takes a long time for the weight to build up on us, so we can’t expect miracles just because we change habits for a month. We all support you 

Hi Bruce Bear, I will give you some advice based on my own personal experience. The first thing you need to do is go to your doctor and get a full blood and hormal check(mamzell974 nailed it here). This will give you all the information you need especially if your body is deficient in certain vitamins or minerals otherwise you will put your body in further deficiency whilst you diet. I was deficient in Vitamin D so I supplement that. Second thing, I noticed on my journey is that my body does not like stress or disorganisation, so 10000 steps is too much for me and after that I do not lose weight(not sure why), so I opt instead to get my heart rate up by doing HIIT for 15-20 mins at the gym. As for organisation I plan my meals via FS in the morning. I am on Keto but the only thing I make sure of is that I get no less than 90g protein a day. Also as a word of advice ditch anything that maybe healthy but hard to eat people will be impressed when they see your food, but you will struggle to keep it up. The body is also resilient as it does not want to alter its status quo, so to change yourself you will need to do things differently to achieve a different outcome. Probably one of the most important things is to set a goal based on your vision. This will be the driver and motivation to get over the ups and downs of weightloss. Once you set your goal if possible join a gym with fitter people than you and has classes. When I started my body tone was crap, I was easily the unfittest person in the gym, and I am probably still near the bottom but I have a vision and in my mind I'm like to everybody watch this space. At the end of the day you need to find what motivates as that will make you journey easier. Also for me personally only diet that works for me is Keto. My energy is always there and I do not need caffeine. Research with food, record everything and you will be surprised what foods agree or disagree with your body. Any questions always reach out via FS, people on this platform are extremly supportive. 

I agree with seeing the dr and blood tests. I do take men’s multivitamins at every other day with fish oil. Now doing 8000-10000 steps is achievable as you begin on your journey and I think that’s important to set achievable goals. I’m not a fan of HIIT for many reasons it will leave you totally exhausted and recover time could take 2 or 3 days or even longer also it makes you more hungrier. I suggest you do low intensity walk just to break a sweat and also you will recover quick. So you could do walk everyday this way with the combination of less 500cal you will create a good combined deficit and you will see results. But to maintain muscles you must keep your protein to your target weight in pounds. Keep fats around 45-50g and the rest is carbs. And by reducing carbs this way to meet your calories then we are only dealing with one variable. I suggest weigh everything so every meal or macros and total daily calories is spot on or very close. Always plan meals a day before so you know what you going to eat that way you stop your snacking or eating over. Hope this helps. 

Are you eating late ? 

Thanks for the idea @Triple_Beam. I haven't done any measurements @spicehorn but I've got an appointment for a gym trainer but their body scanner isn't working at the moment so she will let me know when it's up and running. Thankyou for your kind words @triehard 🙂. I've done bloods with my doctor which was fine. I didn't get hormones tested though, I'll ask my dietitian when I see her next 👌. @UDTres I spoke to my dietitian about taking vitamins and things of that nature but she suggested keeping to my diet for the time being. My goal is to walk over 10000+ steps and have 30 minutes of active exercise everyday. I plan my meals every night before I go to sleep for the the next day. I can truly say the only thing I haven't planned on eating was some roast pork from the local IGA on the 18th of Nov. The reason I ate that was because I had a long day of shopping and cleaning plus I didn't drink enough water and was dehydrated. But everything else I eat is always planned and I never snack because I think why cheat myself out of losing weight. My macros are 45% carbs, 15% fats, 35% protein on 1900-2000 calories days. @Lillan4 I sometimes have my fruit shake either before dinner or after depending on weather I'm hungry or not after my 2km walk.  

2,000 calories is still quite significant, I personally aim for 1,500 or less.