Weight / Fat loss

This week's New Scientist main article "Killer Kitchen" on fighting the fat. Reinforced the obvious eat less do more.

Key points I learned, lots of numbers for @graunch...

1. Use smaller plates (22% avg. intake reduction going from 30cm to 25cm plate)
   
2. Serve from the counter, not at the table. (19% avg. reduction in intake)
   
3. Put cereal packets in cupboard - dont leave out in view. (avg. 9.5kg diff. in people who do / don't)
   
4. Keep fruit in open view (avg. 3kg diff. between people who do/don't)
   
5. Make sure plate colour does not match food colour. (18% avg. difference in intake)
   
6. Never put wine glass on table, keep in hand (12% reduction in intake)
   
7. Eat near window in restaurants - tendency to choose healthier foods.
   
8. Sit away from bar when eating in restaurants.
   
9. Avoid sitting in quiet corner in restaurant - higher intake of desserts.
   
10. Dishes described as 'crispy' have 131 more cals than average.
    
11. Dishes described as 'buttery' have 102 more cals than average.
    
12. Dishes described as 'roasted' have 60 less cals than average.
    
    

... among others.

3. Put cereal packets in cupboard - dont leave out in view. (avg. 9.5kg diff. in people who do / don't)
4. Keep fruit in open view (avg. 3kg diff. between people who do/don't)

Also, don't read articles on how to lose weight, such activity is strongly linked with being overweight.

http://xkcd.com/552/

"Never put wine glass on table, keep in hand (12% reduction in intake"

I imagine eating with one hand would slow you down a bit.

Plus how much of an increase in wine intake?

Fuck you body!

Have eaten less this week, finally got back on a bike and done yoga and physio exercises. The net result has been I have gained weight.

Muscle weighs more than fat James...

one week into my less cake more exercise diet, feels like its going well, will see when i weigh myself in the morning.

trying to cut down on processed foods, and tracking calories in and out on my fitness pal as best i can.

not really increasing exercise per se, as i probably already do enough.

Was 78.3 last Monday morning, target is to get back down to 72kg.

Really pulled out all the stops yesterday. I was busy loking after mine and visiting kids. But managed to sneak in 1200m at the pool when I took the kids swimming (and the kids didnt drown while I neglected them. Double win). Ran out out to the in-laws for the Family Sunday dinner. Which became 13.5km (plus they live near the top of a mountian. Somewhat painful win). Then one of the kids stayed over. So I used the extra time this gave me to sit on the turbo for 60mins.

Bit of a triathlon.

79,9kg this morning :)

Dehydrated. But I'm taking that none the less.

Increased muscle mass perhaps?

One week James, you only been at it for one week.

17 hours on the bike last week, No booze, eating fairly healthily (other than the flapjacks). Weight has gone up. I'm hoping it's muscle, but I still definitely need to cut out the flapjacks. Definitely not going to be at race weight come the start of the season otherwise.

'Tis the week for unexplained weight gain. Almost 3kg up on last week for no real difference in exercise, eating, or drinking (booze).

Almost certainly less dehydrated and MegaDump(TM) is on its way.

Bought scales at the weekend, looking forward to making some pretty graphs

From 110kg - 108kg in the first week. I appreciate only a little of that will be fat, but it was nice to see.

Also, noticeable lean muscle gain in one week?

Unlikely.

Gotta love a number

I've lost 0.8lbs!

GO ME

I've lost 200g. Hmph.

I've done exercise - weights or cardio everyday this year. Xmas paunch is nearly shifted but weight more or less the same

Oh no booze. But loads of coconut water - I just counted 12 bottles in my fridge. I love it.

I think my beard growing is counteracting my loss of flubber- this is the only explanation for the steady 79kg that I see on the scales.

Food fads for 2015 are concentrated beetroot juice shots, and vanilla flavoured recovery powder stirred into slow cook porridge. I will not be drinking coconut water. Its nasty.

I've been trying to force myself to like beetroot juice, but it's grim. May be better in concentrated shots, lime and salt as well?

Dunno. I have a massive box of little bottles. 2 hours before a decent training effort, I neck one. Tastes nice to me. But then I very much like fried beetroot.

The recovery powder porridge is not strictly a diet food. But without it I'd be back to smashing 7 portion chocolate chip brioche. So it kinda is.

http://www.beet-it.com/

warns that it may turn your wee pink.

Didn't :(

I have the same stuff but in a larger carton. Gonna get back on the Beta Alanine, not sure if it was the placebo effect, but it definitely had me training harder last year

My recovery drink:-

500ml of Sainsbury's 1% fat chocolate milk

360kcal
7g fat (4.8g saturates)
48g sugars
19g protein