Weight / Fat loss

How accurate does it need to be for your goals?

As right now you have no baseline, you may want to track exactly as stated, then if you don't lose weight, adjust by weighing food/adding 10% of calories to food/taking off say 10% of exercise.

Perfection can be the enemy of good here :)
(in my case I take off 10% but I do weigh food for accuracy...)

Strava is completely bogus for running, overestimates but better for cycling. Garmin connect is the reverse, does running calories well, way off for cycling.

I used my Garmin watch for running only, and yes, just checked, and the cals for running match up fairly accurately (to my surprise) to the MFP suggestions.

The bike commute is trickier. I usually do 8.5miles in 55min (cos lights). MFP gives me 471cals for this, but I'm going to be conservative and say 40mins (cos waiting at lights, slow filtering etc etc) which is 385cals.

I think using a HRM either in the watch or a strap helps as it can use your heart rate to get a better idea of effort.

these days I just wear my fitbit all day and use that to track calorie expenditure and use the garmins (edge & forerunner) to track movement.

Back on the MyFitnessPal calorie counting, I started to try the 16:8 diet as I don't really eat past 8pm anyway, but found the morning fast just a bit too long - I suppose restricting calories a little is the real aim anyway?

Living with the rule: Chocolate bars only allowed on Friday nights

Strava doesn't use heart rate their justification being there are circumstances such as going steep downhill when your heart rate is high but your exertion low. They'd rather just use your weight, speed, distance and topography to estimate.

I doubt any of the systems have got it right so I tend to use the power of the estimated numbers when I get a conflict.

I go by distance in mfp :)

As it takes me 2x half an hour (lots of lights) but it's really only 7 miles

but if your heart is beating fast then your body is still working hard and burning calories surely?

There's been a lot of science done on the relationship between HR and calories consumed.

I'd rather trust that than Strava's shitty power based calculations.

Buy a power meter, perfect tool for calorie counting, as according to cogans 1kilojoule of energy transferred is pretty close to 1 kilocalorie burned :) that's what they are for right?!

I could also figure out if i'm good enough to join ec1

There's definitely a big overestimate with Strava running calculations for flat runs.
Glasgow to Edinburgh is virtually all flat, having only one 30m climb in the middle and Strava gives almost 100% extra calories.
Garmin 3679 calories
Strava (from garmin file) 7270 calories.

On very steep runs, theres only 10% difference.
Aonach Mor uphill race 3km 549m climbed.
Garmin 490cal
Strava 527cal

Every night this week has involved a pub. Have avoided scales.

So had a session on the Boditrax scales this afternoon.

75% muscle and 14% fat - they said that was pretty good. How accurate are these things?

They said that when resting my body requires 2300 calories - is that just to maintain? I didn't ask them.

14% is bordering on athletically lean.

Listen to @hippy, buy Tanita scales, achieve happiness.

Was one of these things

edit 82% muscle. It's a tanita scale as far as I can tell and then Boditrax is the system, with login portal that I can track my progress...

Has anyone tried the 5:2 Fast diet / Fad diet?

Carefull it doesnt turn into 4 days normal: 2 days fasted : 1day binge

https://en.m.wikipedia.org/wiki/Bioelectrical_impedance_analysis

Many of the early research studies showed that BIA was quite variable and it was not regarded by many as providing an accurate measure of body composition. In recent years technological improvements have made BIA a more reliable and therefore more acceptable way of measuring body composition. Nevertheless, it is not a "gold standard" or reference method

Careful it doesn't turn into 4 days normal: 2 days fasted: 1day binge

Heh. Yeah! I also need to cut the booze down, especially the big sessions.

Booze leads to drunkenness.
Drunkenness leads to Just Eat App.
Just Eat App leads to 14" Pizza, onion rings and wedges with garlic mayo...

Booze leads to drunkenness.
Drunkenness leads to Just Eat App.
Just Eat App leads to 14" Pizza, onion rings and wedges with garlic mayo...

Booze leads to your body mainly processing the alcohol. It will deal with the food later... possibly much later 😯 Delete the App. Chicken shish kebab with salad n chilli sauce ☺

hmmm ok - but probably a good guide? I still feel like I have weight to loose and can get fitter. Going to think about how Keto might work for me.

Gives you a baseline but is effected by other variables to just body fat. E.g hydration, fullness of stomach, fat in stomach. Baseline will help to to judge if you're moving the right way. Try to control the variables by using it at a similar time. Don't get hung on the number, just the direction of the trend.

I find sight and fit of clothes a pretty decent way to judge.

Right, time to sort myself out (again). Roughly 91kg now, want to be under 80kg ideally 76kg as running is much less fun when heavy. Wednesday is weekly weigh day.

12-APR-2017: 91.0kg
19-APR-2017: hols
26-APR-2017: 92.0kg