Weight / Fat loss

Week 1: 94.7
Week 2: 93.1
Week 3: 90.5
Week 4: 89.3

Dont know if this is the right thread...interesting to see Shimano create a video promoting more inclusivity for fat people in cycling

https://www.youtube.com/watch?v=JytAXpxmmQY

promoting more inclusivity

Not calling them "fat people" is a good start.

Thats the term they use...its something I feel a bit self conscious using (im best described as lanky) but i definitely feel theres an opportunity for people to reclaim the term and redefine it in a more positive light

Have you watched the video? With any kind of problematic word, you get those who want to reclaim it and those who want to avoid using it (and, obviously, those who want to use it to stigmatise). I've met people just like the women in the video who called themselves fat and thought that you shouldn't shun the word and instead call a spade a spade. They thought that's the only way of removing the stigma, and that if you just try to avoid 'fat', it'll only end up being used by one group of people, those who want to perpetuate stigma against fat people, and would therefore never be used merely descriptively or even positively. I'd say that those who want to avoid using 'fat' are probably in the majority, but there's definitely a significant minority that wants to embrace it.

Obviously, it's a very personal video that shows their experiences and it's certainly not in any sense the case that the company uses the term for their marketing in an unacceptable way.

I can still never get over how many Americans pronounce 'route', though.

I can still never get over how many Americans pronounce 'route', though

We can still discriminate against that, right?

How are people finding the 16-8? I've struggled a bit this year to get the weight off by just watching what I eat (worked in the past, but maybe at 46 those days are over) so thought that 16-8 might fit well with my life and keeping an eye on the calories too.

I'm on 16-8 at the moment, as a lazy way to count / restrict calories.

It's only been a week so far, so no significance in any weight reduction, although plenty increase in morning grumpiness.

It’s working great for me but I’ve never been a breakfast person anyway. Just remember calories in is the most important thing you can’t go completely crazy during your eating window

Great for me, stops evening crisps/chocolate/cans binges and is easy to follow. I usually do a 12:8pm eating window

@TW @jv @yoshy

How do you manage eating for/on a ride? Most of my weekend riding is longer rides done first thing (less traffic etc) but I know that I'll hunger flat if I'm out for a 3-4 hour ride with no food before or during. Got no concerns about my daytime rides as they're at lunchtime and short so I can either go fasted or eat a little before I go.

If I'm riding I'll sack it off and eat a proper breakfast. I mostly do 16:8 during the week and relax it at the weekend to be fair.
I did find I'd get tired or sore muscles if I ended up commuting hard in the morning doing 16:8, bcaas might have helped this or also I might have told myself they helped because I spent money on them

I don't do any exercise at the moment, which solves that particular issue.

I haven't ridden for more than 2 hours in years.

Fuel appropriately for the exercise- otherwise it’s a literal exercise in futility.

I’m on ~1800 calories per day at the moment but when riding I’ll ignore that and have a decent breakfast, take a pocket full of bars and have sandwiches in my bag.

You want to run a deficit over time, losing around a kilo per week, as long as you track at around that then big calorie spikes for hard exercise are absolutely fine.

Also, better than bonking hard and then eating ALL the cake and not finishing the ride.

87.9 this morning. Which I think is the lowest of the run so far.

eating ALL the cake and not finishing the ride.

This may be where I've been going wrong

An example of this - I've been pushing up slowly for a few months and am now cutting the calories to get rid of the flab that has crept in. I started on the 29th of March and I'm now down to the weight I was at on the 15th of Feb. I'll keep the deficit going until I'm somewhere between 74-75kg, which should be a couple of weeks, then push up to around 80kg before cutting again, probably to 76kg.

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What that actually looked like food wise was ~1,900 calories per day 29th-1st, then loads of food on the Friday to go with the 85Km mountain bike ride, all the food on Saturday for the whole days MTB training, and then peanut butter sandwhiches and three naked bars on Sunday for the two hour Surrey Hills MTB ride, then back to 1,900 calories per day again, heavily biased toward protein. No point not fuelling for the work you're doing.

I train for an hour, Monday/Wednesday/Friday, and try to keep to 10-15,000 steps per day, that activity is accounted for in the 1,900 calories, anything additional to that gets extra food.

Once I'm pushing up again it'll go back to ~3,000 calories per day.

Getting to 72.5kg was not huge amounts of fun, and I'm not planning on going there again, as I've built a fair amount of muscle since then - should have a similar body fat at 74/75 now as a I did at 72/73 last year.

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Spot Christmas in that chart.

3/3/21: 95.5
10/3/21: 94.8
17/3/21: 94.4
24/3/21: 93.9
31/3/21: 93.4
7/4/21: 92.7

Should make some good progress now as I have the time and no more excuses. Also the pool and gym open up again next week, and I'm back to playing 5-a-side once or twice a week. I love tiredness (as I know I do things on a 4 week meso-cycle so I just have to get through 3 weeks of increasing load before I get an 'easy' week).

Aim is ~75kg by the end of the year.

85.5kg this morning (after a fasting day). Lowest on the scales yet. Down from a high of 93-ish kg 4-6 weeks ago (didn't actually record when I started, whoops).

Getting there bit by bit.

I’m being lazy and only looked at the last few posts. How does fasting work? I understand that it means not eating 😁 but could you provide some detail please.

There are lots of variations but mainly eating in a time restricted window. So all your food in an 8 hour period for example. Tea finished by 7pm means no breakfast until 11am the next morning. Thread here: https://www.lfgss.com/conversations/357777/

I do 5:2. 2 days a week I only eat 500kcal. If you assume a normal calorific intake of 2500kcal, this generates a deficit of around 4000kcal a week - which is pretty solid for weightloss. While not as good as calories burned from exercise, it's about the same calorific deficit I was getting from running about 20-30 miles a week!

On the fasting days I have a cup of black coffee for breakfast, a pint of spinach and mixed berry smoothie for lunch (made from frozen ingredients), which is 100kcal but keeps your surprisingly full, and then for dinner I have a noodle cup thing with a couple of poached eggs (you have to be careful to get the right noodle cups that are ~300kcal each). That's in the region of 5-600kcals for the day.

I find it easy to do, because you're never more than 24 hours away from normality. You want to gorge when you're fasting, but weirdly I never do the day after. Fasting seems to help refocus me onto having better eating habits, but I also allow myself to have the treats that I crave. Because you're only "on" the diet 2 days a week, it's a lot less mentally taxing. Obviously if you gorge on crap on the other 5 days it won't work, but as a system it feels very manageable to me, and is very easy to fit in if you have a partner, without having to cook lots of separate meals, or forcing them onto a weird diet with you.