Weight / Fat loss

Cutting carbs back to 100g per day or less for about 3 or 4 weeks now and my scales show a loss of 3/4 stone. I've not had time to do any riding lately due to a massive project.

So when I do start riding again the weight loss should hopefully be even more impressive.

I've had two hypo's but this was mainly down to forgetting to eat....which has not happened for decades.

19/04 - 103.1kg [gym]
10/05 - 105.4kg [home]

gave up on the maffetone 2 week test after bonking hard on my way home after a full day cheering london marathon and riding 22 miles without eating pretty much anything (and zero carbs) and it's given me intermittent reflux i think. ended up eating a load of junk while my gf was on holiday as feeling bit stressed about handful of random things.

ran the hackney half on sunday with tibbs (for the first 7 miles at least) then the sun kicked my arse and I had to drop off and let him power his way to a new pb while i ran/walked the rest.

back on a IIFYM style myfitnesspal plan from today. asides from my birthday i think i'm now on a super strict diet until berlin marathon in late sept if i want to get round in one piece. carrying this extra weight makes running suck.

I seem to have hit a plateau, despite keeping carbs under 100g and being in deficit of calories (500 to 900 per day). I've only lost a pound or so over the last week. Time to add in exercise I think, anyone else experienced this before?

Pretty much everyone does. Change your exercise routine. Go to the gym (as @Dammit says it is very effective for weight maintenance).
Not sure I totally agree with the Carb cutting stuff^, but whatever works for you.

Bowel issues and getting flaky every 4 hours and fucking massive weight gain and weird binge eating. The stuff I read around carbs and insulin levels made sense TBH.
Since cutting carbs from 500g plus to 100g seems to have helped all issues.

Only temp till I get to target weight and then exercise will be the maintenance plan with overall moderate healthy eating.

I've used a phone app called Rise for about 14 months. It's a food diary app where you take pictures of your meals but it connects you to a nutritionist. You choose one based on little bios, tell them what you're trying to achieve, you agree a goal for the next few weeks e.g. -2lb and they rate each meal and make suggestions. Mine tended to be happy with almost anything as long as there was protein and/or greens. She would make suggestions like if I had pasta, perhaps I should try wholegrain or add broccoli.

Positives:

• My diet has definitely improved because of the suggestions; I focus more on getting protein (am vegetarian), my diet supports training better
  
• I have more energy
  
• It's good to have someone encouraging you e.g. to share when you've had something good and probably makes you think twice about things you know they won't like.
  
  

Negatives:

• I haven't lost any weight, in fact it has been hard to maintain the same weight while following the advice.
  
• I did a lot better weight loss wise on MyFitnessPal.
  
• There's no numeric tracking of calories etc, only weight.
  
• Weight doesn't synch with wireless scales / HealthKit data.
  
• You quickly figure out exactly what they'll say for everything you eat so probably don't need to do it long term.
  
• It's awkward taking pictures of everything, especially at restaurants etc. When you're busy it's yet more faff.
  
  

Happy overall but dropping it now and going back to MyFitnessPal.

I've just won a fitbit HR at work. If I wear it at the same time as my garmin and it syncs to the health app on iOS does it not double count activity or is it smart enough to realise?

does it not double count activity or is it smart enough to realise?

lol no because silicon valley lulz

MyFitnessPal wasn't smart enough to realise that Strava and Garmin apps were the same activities, so it double counted everything when crediting calories

I just sync the fitbit with the fitbit app and keep all my exercise tracking to my garmin.

personally I'd stick to your preferred calorie deficit and view the exercise stuff as a bonus.

My Garmin/Strava data syncs across to my fitbit app but not vice versa. I think it makes the calorie estimate on the fitbit more accurate. Before it picks up the Strava rides, the activities seem quite generous with the number of calories it says I have burned.

"Outdoor Bike - 54min - 800 calories. Oh wait, here's the strava data 400 calories, fatty".

Date Weight
04-Jan 122.8
.
.
18-Apr 98.8
25-Apr 98.0
02-May 98.4
09-May 98.7
16-May 96.4

Managed to lose weight this week and still have TWO slices of cake for my birthday yesterday. I'm about 5 weeks behind on my original baseline but glad I've been able to live a little.

3,142 calories burnt on my Sunday run, according to Strava. I'm going to go straight to the icecream shop having seen that.

not too upset by putting on 1.8kg while on holiday, its a little depressing that was combined with about 30 hours of training, but some will be muscle and a lot will be buffet breakfasts and dinners!

back on it this week!

I'm off on holiday for two weeks from tomorrow.

It's going to go great / not great depending on your point of view.

Well from Instagram, it did look like you had run all the way to North Wales so that's not overly surprising.

Immense.

My new aim is to lose enough weight to drop @pastry_bot on a climb. That'll be such a sweet sweet day.

Strong aim. Who buys the cake after?

In the unlikely event that it ever happened reckon he'd turn around before the summit and never be seen again.

But what if my weight loss goal is to make sure @I_am_Hingis never drops me on a 'climb'?

anyone here on myfitnesspal ? I finally got around to using it again. Glad to see it doesn't double dip the Misfit tracker v. Strava. Exercise (manual or apps) are auto deducted from the tracker value. I'm on there as Kyrth if anyone wants to add me

I'm after ideas for a late afternoon snack. Mrs Ste_S doesn't get home until 7ish, and we're not usually eating our evening meal until 7.30-8ish. However I'm hungry from 5pm and tent to eat crap (crisps, cake) to fill the gap. Cycle 120miles a week and trying to loose weight - 93kg at the moment and Vegetarian

Rest of the day is usually like this :-

Breakfast - Sugar Free Museli, Orange Juice
Mid Morning - Banana
Lunch - Cheese Salad sandwich, apple
Mid afternoon - Handful of cashews and raisins.
Back at home - crisps, cake
Evening meal - pasta or noodles or roast veg/cous cous etc

How about a Protein shake? Looks like your diet is relatively protein light (I know difficult for a veggie) I find a shake, especially after riding home fills the gap until dinner. (also makes me eat a bit less at dinner as I'm, not starving) There are shakes with added oats/fibre which fill you up even more.

I think you may want to shift the meal balance and what you're eating each meal.

I'd ditch the Muesli and orange juice. Swapping it in for overnight oats or porridge with some nice fruit and nuts in.

Lunch- ditch the sandwich and the cheese for a nice bit of leftovers from the night before- making sure its got Carb/protein/salad/veg in good balance quantities.

Snacking- Cake and Crisps should be out, make your own banana loaf (without sugar-our go to is Banana/peanut butter/ oats mixed up and baked into a loaf- its a winner), or some homemade date/protein bombs (you can make some really amazing things here).
Dinner- More protein, less carbs. (this may as well be the motto for the whole day),

As a husband of a vegetarian- we tend to use noodle substitutes (black bean or Edamame), pasta subs (red lentil or chickpea) (both available online pretty simply) when we want pasta- mixed with homemade pesto (usually rocket) and that works well.

Or Batch make rice for the week, and then tofu meals/ egg meals when necessary.
I've got loads of recipes I've fudged together- all dead simple- usually with the aim of under 30 mins from set up to all pans cleaned. And the fact that we double up- ie always make enough for lunch the next day- means that lunch is pretty healthy but filling too.

As always- its about energy in< energy out. With one day a week as treat day. Plus you'll find that your body's metabolism will just assume that the mileage/ day is the normal- so its best to mess with it- sprints on the commute, bodyweight exercises when you get home- ie press ups/ sit ups/ chin ups. (in fact if you do the exercises- you may find you can stave the hunger off till its dinner time).