Weight / Fat loss

It worked really well for me during my biggest period of loss. The will power was the trickiest thing to overcome. Not the fasting before leaving for work but the temptation to smash every rasher of bacon within a 300m radius into my face before lunch.

That leveled out after a while though and I got used to nothing in the morning, muesli or something light for lunch and then just a regular dinner.

Starting to taper myself back onto a similar plan now after a few months of laziness.

Some people using other means of fuel control, such as what precision nutrition recommends: http://www.precisionnutrition.com/calorie-control-guide

Then follow the 90/10 rule, eg 90% good, 10% have some beer, junk food etc.

Of course that still requires some discipline, but maybe worth a go?

I cycle to work fasted, but it's just 3.5 miles. If you want to burn more/eat later, take caffeine tables these also suppress appetite nicely :)

And if you are paranoid about muscle loss....BCAA/Creatine (cheaps on myprotein) have some science behind them.

Works well for me when eating LCHF. (Actually works better with running than riding). Breaking your fast with fat and protein rather than carbs seems to stop cravings later in the day as well.

Some good thoughts, thanks. My commute is only 4.5 mi, ish, takes me about 17 minutes. Should I take a more roundabout route and up that? Definitely think I should start skipping breakfast again generally - as much as I love marmalade, I just don't need it. And get a better lunch routine going.

The big drop for me happened when I had less than a 3 mile commute. Probably how I was able to fight the urges.

Not sure if I could be as strict now with 10 miles each way.

Commute will shorten to around 8 from next month so will be slightly easier. But then, Christmas/Holidays with a Jewish wife and a Northern Irish mother, I see some yo-yoing in my near future.

^^ My commute is less than yours. Slow and steady will get you more benefit IMO. As soon as you start speeding up you'll start burning glycogen rather than fat.

Absolutely remarkable effort! It makes me believe that I can do 4w/kg next season.

Thanks all. Now to actually get out the house in time to ride sedately...

The fat burning zone and max fat loss don't necessarily correspond. Higher intensity training can have better oxygen burning while you sit. Going as fast as is comfortable is fine.

Try going balls to the walls fasted is asking for unpleasantness, but you don't have to toodle either :)

Don't skip meals.

Going as fast as is comfortable is fine.
Try going balls to the walls fasted is asking for unpleasantness

This is what I meant :)

Jesus this has been a bad year for my eating habits.
After going 75-62 in 2015, I'm back up to 71 and chubbier than I've ever been in my life.

I'm actually rather confused as to how it happened, I havent exercised all that much this year, and wouldn't say I ate particularly healthy, but I don't think I normally come anywhere near close to any RDA guidelines for amount of food eaten. I guess its more about what you eat though.

I don't ever tend to snack, I think its my in work lunches (eating a hot meal from somewhere around covent garden) basically 5 days a week.

No joke folks - have had an abysmal year, despite half hearted attempts at weight loss. Now 95kg and struggling to get into certain trousers. Will suggest vouchers for liposuction, tapeworms'r'us and amputation for Christmas presents. Crisps and biscuits - the twin horns of the Devil.

2016 has been okay for me. Smaller evening meals and more thoughtful (read: less) snacking have been generally sustainable changes.
Did some maths and it looks like I've maintained my lean mass too, which is nice.
Now trying to figure out how to avoid a repeat of the summer holidays over Christmas...

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My phone broke, with it my fitnesspal went and I am back up to 68.5 (which I was at the start of the year...)

But also strong and setting powerlifting PBs and recovering well from training. So perhaps these extra 2lbs are just a hit I need to take for powerlifting.

Trousers are a little snug but still fit.

I am quite enjoying not needing to wear a belt at the moment... But I think that is the only positive.

Scales weren't favourable this morning.

Time to cut out all the crap for the new year.

Mornin.
Im just signing up here so I can get some motivation and learn from other people's experience and knowledge
I had a series of leg ops/DVT/etc about 4 years ago and have since gone from super-fit 70kg up to 101kg.. I was cycling everywhere and running 5-10 miles a day, but that stopped after the ops.

So basically, my knee won't really let me cycle any more (skiing injury, dodgy ACL repair) and my ankle wont allow running (broke it climbing, had bits removed) and my hip now has arthritis from a collision with a van in holborn... so I'm thinking swimming and good nutrition will be my strategy.

I'm 188cm and my target is 80kg... I have cut down on alcohol for about a month now and stopped over xmas and new year, so am confident I can cut that out altogether.
I guess I just need to work out some rules for food and a routine for swimming.
But it's all a bit scary right now, I've never had to do anything like this before..
cheers, Matt

Slipping a bit at the minute. Too much beer. Determined that this year will be the year I lose the gut I've never managed to lose!

@mrgumby welcome! Sorry to hear about your injuries but I hope you can find some inspiration here. I've found little and slow changes have been best for me, but even then I think I've ended up healthier, and not much lighter! There are some on here who've made huge changes with great success, have a bit of a scroll.

The Christmas and New Year duppy got me and I've slipped back a bit. I'm motivated to be a good racing weight by Hackney Half marathon in April, so back off the meat and booze again until then.

Can you do any weightlifting at all? Maybe upper body?

You can add that to the mix as well then, swimming should be good :)

There are plenty of diets online, the trick is to make it easy. Some ppl love tracking everything, others prefer a rule of x amount veg y amount starch z amount low fat protein, one junk meal/snack/lunch/brekkie a week.

optimum nutrition has a guidelines for eating based on hand size, they may be a good start :)

Oh hello thread, I'm fat again so hoping for some group motivation, no idea how much I weight at the moment, guessing about 12 stone and need to get back down to sub 11 in the next 2 months, so cutting out alcohol and using myfitness pal to hopefully guilt me out of chocolate/cakes which is a bad habit I get into when training hard but get away with due to lots of exercise, but forget to stop when training volume drops as it did in November/December...

Gah - finally got on the scales and its three kg on so back up to 79.8kg when I want to race in eight weeks at 76.

I'll have to go carefully as I'm trying to lift my FTP.

Beer and bread are out and with training five days a week, that should drop off.

It will go. Just don't do the stupid thing and yo-yo.
(But you know this ;)

January 15 - 74kg
August 15 - 62kg
August 16 - 70kg
January 17 - 73kg

DAMMIT