Keto and Intermittent Fasting during Covid while WFH and not going out to eat for 2 years.

I had always been thin, but from 2017-2020 I gained a lot of weight, and I was scheduled to start a new job the day that lockdowns went into place. So I WFH for a couple of years before I met any of my new coworkers face to face.

Once I realized I had some time, I ordered a 64 oz water bottle with times and volume on the side. I tried to drink 3 of those filled with water a day, only eating a small lunch at 12.

I never weighed myself - I only went by how my clothes fit. I still had jeans from when I was thin and that was my goal - to fit in them again. Once that was done, I would figure out how to proceed.

A year or so into it, I’d lost a couple of pants sizes. I was getting compliments - positive reinforcement. That’s when I became obsessed and doubled down and it got really unhealthy.

I just didn’t eat. Do not do this. It wasn’t intentional but it happened. My hair was falling out. I’ve since gained some of the weight back but I probably lost around 50 lbs and have kept 90% of it off. And I still try to drink a ton of water during the day and eat better.

TLDR I’m not proud of it and never intended to go that far, but I didn’t realize I was doing it so just be aware.

Worked night stock.

I know people say you can’t lose weight with exercise, that diet controls your weight and exercise your health, but personally I guess I eat about the same amount all the time on average, because increasing activity (except for weight lifting) either on purpose or accidentally, has always been the factor most related to my wright. I’ll note that I haven’t been overweight so YMMV, but I have been hugely pregnant several times.

Weight lifting makes me gain weight but stay about the same size, which is also a good result. But anything else - walking to work instead of driving, jogging couple times a week, aerobic dance, those will drop my weight the most, the quickest, and without dieting (which isn’t good for me mentally).

Lots of physical activity, like lots. First I got into back country snowboarding. Then the snow at the resort was also really good, so I would skip lunch to ski more. Picked up running in the off season, did some pretty long trail runs. Back in snowboard season, lots of uphill in the mornings when I can. Running when it’s warm. Cross country skiing when there’s snow.

I also try to stay away from refined carbs, since they make me sleepy, and then hungry in a couple hours. Also eat lots of protein. Also quit drinking booze mostly.

I’m down about 30 pounds since last Summer, and it’s had sticking power. I went from a few pounds over obese on my BMI to a normal BMI weight (200 lbs to 170).

I’m a data-driven guy, and I started using a phone app where you scan barcodes, or manually enter your food and weight. I got a scale off amazon for like $10. Before I even started changing my diet, I just started entering everything I was eating and drinking. It was a bit eye opening. The calorie count was too damn high. Lots of carbs, cheese, and alcohol.

I didn’t follow any specific diet or anything, but I tried to keep my calorie count around or just under 1500 calories per day. If you’re trying to meet a calorie count and not be hungry all the time, you figure some stuff out. You can eat a lot of vegetables. You can eat a decent amount of seasoned meats. Pasta and bread are things you can only have a little of. Drinking alcohol ruins the day.

Anyway, sticking to the count, I watched 1-3 pounds a week drop off and stay off. It was very satisfying. Math. Data. Measurable results. I recommend it.

Long COVID.

Lost my appetite, smell, & taste. Appetite came back in about a month, smell & taste were off for 6-8 months. Lost over 50lbs from just not wanting to eat.

Not a method I’d ever recommend to anybody but depression did it. Just stopped eating, like, almost entirely, had no appetite whatsoever, would force myself to eat at least something around dinner time, around 50g of carbs (when dry) like pasta, rice or noodles. Drank tea during the day for some caffeine. Combined with some exercise - started walking then running about 5k every few days.

Things got a bit more normal after a while and just kind of went with watching calories. Mostly just kept an eye on carbs - no more than 100g per day, used less fat or oil in cooking, picked slightly (but not excessively) leaner cuts of meat, more veggie dishes, skimmed milk, no sugary drinks. Never was one for eating breakfast, my day would normally be some kind of lunch time thing like a couple of crumpets with some jam, an afternoon snack - usually rice cakes, japanese-style crackers, pickled stuff (gherkins, onions, sauerkraut) then dinner as I mentioned above. There was a few brands of ice cream that did low calorie versions I would buy for dessert, or I would have fat-free yoghurt and a couple of squares of chocolate.

I found this pretty easy to do during covid (started this all maybe mid 2020). It was easy to hide the fact you were eating strangely if people aren’t aware. The bit that I found (and still find) hardest is the intention to start or cut portion sizes. I never intended to do it but I found that when I stopped eating because I had no appetite, it was like a kind of reset that allowed me to build up to a more appropriate diet. I can’t say I think this is a good idea for a whole host of reasons but that is what happened to me.

For me to keep it off was the challenge. I Started by working out how much I needed to eat for maintenance, through calculators and counting my calories for a couple of weeks.

Then I just brought a small deficit of a couple hundred cals, and increased exercise; making sure to go for a walk each day, started lifting weights at the gym.

Now im halfway to my weight goal. But it was all about setting the habits and keeping them going, turning down extra cake in the office or having a smaller lunch to balance everything out, now I dont have the same cravings I used to. Its been a slow year but I am happy with it.

• Water. No drinks other than water or black coffee/ tea.
• Understanding nutritional value better and counting calories (for a while). Intuitive eating has been sven better for me after that.
• OMAD. One meal a day. Suited my hunger pattern for a long time and allowed me to feel full after a meal which I like while feeling light most of the day which I also like.
• Home cooked meals 99% of the time. Literally. Maybe eat out once a month most months.
• Enjoying feeling healthy, so liking eating the things I ate and working out etc.

Things I didnt need but do recommend:

• Improved fiber intake.
• Cutting all caloric drinks.
• Know how much fat youre adding to your food, that tsp you just added are actually 2 tbsps.
• Choose better carbs. Thats mostly about fiber content again. So whole wheat instead of white.
• Dont mean to sound like that guy but good for gut foods. Yogurt, pickles and other fermented products.
• The mental side. Know that a bad meal, day, week doesnt ruin anything. You don’t need to be perfect, just improve in the long term.

I could go on forever but I’ll stop here.

I eat less for my main meal so now I don’t feel hungry after it but not stuffed. I’ve also cut out added sugar and don’t snack between meals - I make sure to leave the snacks on the supermarket shelves as I will eat them.

I also try and get a work in each day but walk harder not further, so usually at a pace averaging 110 steps per minute - walk harder not further.

Figure out how many calories you need to maintain your weight and eat less then that.

A calorie calculator can estimate how many calories you burn a day and can estimate plans based on how much weight you want to lose per week.

Exercise so that you don’t lose muscle mass and your body burns the stored calories.

And finally, test things and find what works for you. Staying consistent is key.

For myself, I like a Zig Zag plan for losing weight cause I can still enjoy some junk food on the weekend. I track my calories using MyNetDiary because it syncs with other apps I use.

I’ve lost 15lbs in 4 weeks but I know it’s going to take about 5 more months to meet my goal weight.

Good luck on your journey!

Eat healthily, exercise.

COVID. Lost 10kg.

Metformin. No other changes. Guess the better blood sugar levels make a difference. Still drinking coke and eating whatever I feel like and dropped 10lbs. The only reason I noticed was because my pants kept falling down.

Logging my calories intake with an app and logging burning calories with a smart watch while playing BeatSaber and Supernatural on my Quest 2/3.

Lost 40 lbs in 1.5 years while consuming 1500-1800 calories per day. I’m now right in the middle of my BMI. I’m proud and I’m now trying to stay right there! I can still eat cake and drink wine! Just need to count those calories and adjust!