Weight / Fat loss

And I have just got fat without putting any weight on.

For what it's worth carb cycling helps me lose body fat (though not weight) and out a little muscle on.

Not sure how well it combines with cardio rather than weights but maybe worth a try if you are in a plateau? Deffo works for weights.

Basically salads and so on for non training days reducing calories from carbs, then eat those carbs you saved around training.

I'm living on chocolate, fruit and stress but have managed to lose 2kg in a week. Hooray. Feel quite ill though.

Unfortunately I've combined end of season blowout with job-related MEH!

Last night should be the last night on the piss for a bit if I can exhibit a smidge of self-control so I should be losing weight shortly. Stay tuned, I'm sure it'll be knife-edge thrilling...

I weigh myself at similar time in the day a couple of times a week using Tanita scales.

They're varying in measures by up to 2kg every time. The difference is always a similar + or - 2kg on overall mass and muscle mass, with the remainder (fat mass) always more or less the same.

This has been happening for around a month and i didnt use to get so much variation

Are my scales f'd or is this normal?

It's normal.

Hydration state is changing or you're an inconsistent shitter :)

I find variations happen for a few reasons, hydration is one but a big one is the size and time of my tea the night before. Taking a 7 day (or measurement) rolling average helps smooth it out.

Pooing every seven days will help even it out.

I'll give it a go and get back to you.

I need to lose some weight. Not for any training purpose/performance target, just that I've noticed my waist has expanded a bit.

My scales have had a dead battery for a while, replaced it tonight and pretty shocked to see that I'm almost 220lb. I was sure I was pretty close to 200lb last time I weighed myself.

I'm laying the blame on eating poorly and exercising less than I should be/would like to be due to planning a wedding topped off with devouring a shit ton of chocolate/beer/schnitzel etc while on honeymoon.

Is losing 20lb by just trying to be a bit more sensible about my eating and getting out on the bike a bit more unrealistic? I'm gonna try and lay right off the beers, I definitely was hitting them hard earlier in the year during the nicer weather.

FYI I'm 33, 6'3 and reasonably active, cycle to work (10mile round trip) most days, regularly do 1-2 hour rides on days off (though as mentioned above, that's suffered recently). I've usually been towards to top end of the 'healthy' or just slightly into 'overweight' on bmi calculators, have just put my details into the NHS one and I'm now well into the 'overweight' section.

Sounds like you already know hot to eat / train but you just need to get back into it? :)

It's very easy to overcalorie some foods being really good 90% of the time and just a few beers/one naughty dinner, lunch, breakfast a week may do it?

The bmj calculation are shit I'm about 25% fat which is normal for a female but at 24 bmi already. A big belly is never good though :)

Yeah I think I know how to be sensible with food, just been lacking the discipline recently.

Wouldn't say I've ever 'trained' as I don't cycle competitively or anything but I work shifts and will normally try get out on the bike when I've got days off, especially if the Mrs is working but recently we'd been trying to coordinate our days off to get wedding stuff done.

I think that's been the biggest problem.

Actually that plus if we had stuff to do in town we'd also go for coffee and probably have some cakes etc too.

So long story short, increase in calorie intake, decrease in calorie expenditure = increase in belly size.

It sounds easily rectifiabke, I hope it is!

Using a phone app like MyFitnessPal can help with tracking calorie intake.
It can be quite a shock though.

Just spent four days in the Pyrenees - had forgotten how little you actually need to eat for 4-6h riding/day. Didn't have the same access to food as I do at home/work so no huge pasta pyramids before or fried tofu / halloumi / paneer "I need it for the protein" recovery meals after.

Coming back to a long week at work (60h at a desk), I realise my problem is how to deal with very easy access to food vs a real struggle to squeeze more than my usual amount of activity into the day. There was free pizza and cake on Friday, but no leave-at-5-and-go-training option.

Go vegan, you wont be able to eat most easy access food!

But your massively swollen head/ego will counteract any losses around the midriff.

To be fair he's right. Even if you restricted dairy in the office to only meals, it outlaws most snacks. Not saying go vegan all the time but if you wanted a rule to set yourself (helps a lot of people) it could help.

Much mature, so retort.

Yep, dropped 4kg in just over a month, no change in exercise etc, just dietary and something I guess @M_V is incapable of, self control.

Also, maybe rule out refined sugar totally.

@gabes So, tongue in cheek comments about dietary choices - not ok, mocking based on body image - fair game? Wow, a new low.

2 coffees, 2 bottles Pepsi, fryup, iced jam doughnut, cinnamon swirl, ham and cheese (sharing) pull apart thingie from the bakery.

Do not, I repeat, do not, work from home after a big weekend riding with nothing in the fridge.

At least it's 2pm and I've not even thought about lunch.

Hippy is here to show us how easy it is to fall prey to pull apart thingies from the bakery.

Stay vigilant people! :)

ham and cheese (sharing) pull apart thingie from the bakery.

Eating in front of a mirror isn't actually sharing, you know.

Oh I had no plans to share it, I did think it might've actually lasted until lunchtime though but this was all destroyed within minutes.

.