Liam Thompson

📊 Week 4 Accountability: Progress Update

Weigh-in this week: 105.1kg Toal loss 3Kg
Weight loss has slowed down a bit this week, but it’s been a huge week for lessons learned, and that’s just as important!

Here’s how the week went:
• Rachel’s birthday on Friday: We went for tapas, and I learned the hard way how calorific those little plates can be!
• Family trip to Liverpool yesterday: Had a chicken burger and swapped fries for chunky chips, but the meal came to 1,900 calories, nearly my full daily target of 2,200 for weight loss. Wowsers

Big wins this week:
1️⃣ Steps: Averaged 9,505 steps per day—getting much closer to that 10k goal and feeling good about the progress.
2️⃣ Restaurant food awareness: Meals out are packed with calories, and it’s been eye opening to realise how much I must have been eating before tracking. If my maintenance calories are around 3,000, I must have been way over most days to be gaining weight.
3️⃣ Planning helps: Knowing I had meals out, I mitigated them by fasting earlier in the day. For example, yesterday, I skipped breakfast and then fasted after the chicken burger to stay under calories. I’m not saying fasting is the answer every day, but it’s a tool I’ve found useful for special occasions.
4️⃣ Better habits: Even on higher calorie days, I’ve stayed below maintenance. That’s a win and proof that small changes add up.

Exercise:
✅ 3 tough gym sessions this week – feeling stronger and enjoying the progress.

Looking ahead:
Christmas is just around the corner, and I know it’ll be a challenge with meals, drinks, and celebrations. But I’m ready to tackle it by planning ahead, keeping active, and staying mindful of my choices.

Bonus goal: I’ve decided to do Dry January, and I might even extend it longer for an extra boost to my weight loss journey.

Thanks to everyone following along for keeping me accountable, and I hope you all have a fantastic Christmas!

📊 Day 1 Update: Public Accountability

Monday 25th Nov ✅

Here’s how I did:
Exercise: ✅ PT session with Lucas. Feeling strong and focused!
Steps (10k): ❌ 6,998 – close, but not quite there.
No Alcohol: ✅ Success.
Calories (under 2000): ✅ 1,767 – nailed it!
Sleep (7 hours): ❌ 6 hours 14 minutes – need to get to bed earlier.
Water (2L): ❌ 1L – way off here.

What I learned
Day 1 reminded me that while some goals feel easier to hit (like keeping calories under 2,000), others, like water intake and sleep, take more intentional effort. It’s not just about doing one or two things right, it’s about consistency across the board. Small adjustments today to hopefully help me hit all the boxes tomorrow.

This is a marathon, not a sprint, and progress starts with self-awareness.

💪 On to Day 2, let’s do this!