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As well as a smart watch to track heart rate and estimate calories burnt you could buy some scales that measure your body composition.
Massive caveat it’s a guess at best, but it’s a baseline to work from and you’ll see any changes reflected in the readings.
The time of day I weigh myself might be a factor as its different all the time, sometimes its first thing (which is when its meant to be done apparently) sometimes last thing before bed and other times after meals or workouts (not really the best time as there's food and water retention in the body still)
Regularly weighing myself has allowed me to stay on track. It may be seen as a bad thing or obsessive to some - but there’s a lot of value in it to me. By regularly tracking and making adjustments I shouldn’t find myself in a position where I’ve suddenly put half a stone on, I’d notice the upward trend before then and adjust my diet/exercise to suit.
I will look at getting something like that smart scale though.
How long does it take you to walk to work? I think I can do 10,000 steps as I walk quite fast anyway, so I'll try and get this within an hour.
Doesn't help that the modern diet is garbage unless you take a bit of care. Prepare as much from fresh as is practical and you won't go far wrong. Like most things it is often a question of time. Time to get out and exercise, time to prepare stuff to cook, time to sleep and do all the myriad other things that make a up a life. Not enough hours in a day sometimes.
At the moment I'm trying to lose weight so I'm fasting until about 12.30 (I get up before 6), have a couple of bits of fruit for lunch, and then eat a normal dinner in the evening, and try to avoid snacking in the evening.
I'm also off alcohol for the next couple of months.
The aim is to lose 35lbs in around 9-10 weeks
1 - I could order things from Amazon and have it delivered to work or home. But I sometimes have it delivered to a Locker that is 1km away. Then that is a 2km walk to get it.
2 - Instead of getting shopping for the week. I want baked goods for breakfast and I would walk to Lidi in the evening in order to get my croissants. Again, it's about 1km away too for me.
Basically, I create situations for myself and reasons for the walk. Rather than walking aimlessly around, which I do sometimes but if I want to do a quick 2km walk, that's what I do. I go to Lidi to get 1 thing and then walk home again.
My local Tesco superstore is almost mile or so away. Sometimes when my car wasn't driveable I'd walk down there to get some shopping (and walk back).
I took a different route today and its not too bad and near enough covers an hour. I'll probably switch up the routes a few times a week.
The ideal drop is about 1lb a week so for me, 10lb in 10 weeks is a good rate of weight shift. You are aiming for 3.5x that. For that to happen...if I do some maths
It's 3500 cal = 1lb of fat.
So you have to do a negative 12,250 calories a week. My basic metabolic rate is about 1700 calories, meaning if I eat 1700 calories I maintain my weight.
So for me, if I starve myself for 7 days straight, that is 11,900 calories.
Meaning to lose 35lbs in 10 weeks I have to stop eating, period.
So on paper, to lose 35lbs in 10 weeks, I would have to either starve....not possible, or burn it off. Meaning if I eat 1700 calories, I need to burn 3400 calories a day, everyday.
I just don't see how this is sustainable?
Nil Satis Nisi Optimum
This 100%
https://www.youtube.com/channel/UCg_imQDC4eUOjuBBRl2mBwA
https://www.youtube.com/watch?v=LyQgllCIpqY
https://rozaliftwave.bandcamp.com/
I found just cutting back my calories and going for walks is the best balance for me. I’m not hungry after a walk and by calorie counting I’m able to still stuff my face with less calorie dense food. So my stomach is still satisfied from being full but I’m not over eating.