- Reduce breakfast carbs to a single Weetabix plus fruit plus low-fat quark cheese (no bread anymore)
- Reduce lunch carbs to veg/salad/fruit and possibly one slice of bread with lean meat filling
- No carbs in the evening (i.e. no pasta, no potatoes, no bread)
- Obviously no sweets
- 12km bike ride every evening Mon-Fri after work, original average speed 15km/h, now around 20km/h. Also important for switching off mentally after the work day.
- 18km bike ride Sat/Sun mornings
- Focus on the next kilogram down. This has been essential for me. Looking at 100kg and seeing it so far away, demanding months of patience, then looking at 80kg… it’s so demotivating. But being 113kg and realising that 112kg, then 111kg, then 110kg is probably just a few days away, as long as I stick with it. It pisses my wife off no end that I’m on the scales every day recording it, but just to reach each 1kg milestone is so rewarding.
- Cheat milestones instead of cheat days. In previous weight-loss attempts, cheat days ended up being shifted around, extended, exceptions made before to accommodate cases of being too tired to cook, parties, special events. I always had to make exceptions. So this time I’ve told my wife that we go out for a nice, unhealthy meal for every 5kg I lose, with a nice side effect that it fires my metabolism back up and stops the calorie burn from stalling.
Some guy’s weight loss plan
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The Rolex Life 
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