Weight / Fat loss

Thanks for that. I work shifts so it may actually work better for me. Might give it a try.

Give it a go! Knowing that you only have to do 2 days a week definitely helps.

Thanks. I am all for easy!😁

I've lost 20kg over the last couple of years by doing more. Running, cycling, roller skiing and strength training. I'm delighted with the physical changes. I have fewer aches and pains, my posture has improved and my mountaineering fitness has gone through the roof.

I have improved my diet a tiny bit but not by much. Time to address this. While much lighter and with more muscle, I'm still flabby.

Any tips for your first cut? I love food. This is going to be tough. Better to make small but persistent changes or should I go hard from the start?

That's quite interesting - I'd heard of the 5:2 and my partner has been doing it for some time, though lately she's been shifting towards effectively a very time restricted window as she'll less strict about dinner but will only have a banana and couple of rice cakes during the day.

I actually unknowingly did time restricted fasting for probably a good year pre pandemic as I would have breakfast at work (9:30 start) so easily fast for 12/14 hours from dinner, and ride into work before breakfast - only a 10km ride but I'd try and keep it as decent an effort as traffic would allow. So not as small a window and by no mean strict/planned, but in that period I definitely shifted fat and got leaner.

This has gone backwards a bit through lockdown despite increased mileage which has tempted me to try and include some pre breakfast laps into my weekly routine, though I've also been feeling my usual low blood pressure/sugar levels a lot as I do seem to get light headed pretty often when I stand up in the couple hours after a ride...!

Generally would be cut sugar, refined carbs and bad fats. I’ve only ever cut when I’m going on holiday as it’s not much fun.

I've done this recently and as long as you don't get particularly aggressive it's really not too bad.

Admittedly the breakfast and lunch is much more successful than the dinner, but the snacks are nice.

The goal is to eat four times per day, and very little of that will be carbs whilst a lot will be protein.

Today, which featured an hours heavy lifting session in the gym and walking 20,000 steps:

Breakfast:

• 100g of smoked salmon
  
• Large avocado
  
• Boiled egg
  
• 50g steamed asparagus
  
• Handful of rocket
  
  

Snacks:

• 45g cashews
  
• Apple
  
  

Lunch:

• 4 egg omelette
  
• Handful of rocket
  
  

Dinner 1:

• Fillet steak, pan fried
  
• 100g of steamed fine beans
  
• Quite a lot of mustard
  
  

Dinner 2 (cheat as it's Friday)

• Half a portion of Edamame beans
  
• Half a portion of Papaya Salad
  
• Half a chicken and prawn Pad Thai
  
• All from KJ to Go in Herne Hill
  
  

In the week dinner 2 will be ~150g of meat and 100g of veg.

To make this less aggressive add in two more portions of cashews and one more apple.

Minimum of 10,000 steps per day, JWA, and a decent work out three/four times per week, plus two days cycling. Bish bash bosh, 12% body fat.

I can't believe you've managed to get a golf club worth post into the weightloss thread, lol.

I do like seeing things like that though, as a reminder why I'm never going to be mega lean.

Has anyone got the Renpho bodyfat scales? If so, how accurate do you think the fat measurement is?

Mine give me 11.5%, but I just started with a personal trainer at the gym and he said 'your bodyfat must be about 5%'. I'm 193cm, 75kg, and not completely unmuscular so maybe he's right - maybe basic BIA doesn't work at the low end?

Garmin has a setting that you can enable that performs better at that end of the spectrum. It's called Athlete Mode or something. Maybe something similar with Renpho?

I’ve used Renpho for a while.. my friend also has them and when he had a medical checkup for work they told him his body fat % was around 5 percentage points lower than his scales were reporting. Neither he nor I are ‘at the lower end’ of any scale, but I took his feedback to mean I could reduce the reported reading for myself by 5%pts

These type of fat measuring scales are better for repeatability than for overall accuracy, so good for monitoring change but less good for absolute values

@Stonehedge yes thanks I already had turned on athlete mode

I guess I'll see if the readings are any use to me as I build up more data. The variations that I can see so far (within 0.6%) are correlated to weight (which itself has a flat trend), so probably have more to do with water-levels than fat, if I understand right

Seeing some movement finally... gone from 84.7kg to 82.3 over the last (almost) 3 weeks. 16-8 on weekdays, watching the eating at weekends but allowing myself to eat breakfast and have a drink or two.

Roar just sent me a much more horrifying picture - the day that I actually started the "stop being a fatty" process.

Eight weeks into a course of Ozempic. Just over a stone down. But plenty more to go...

I didn't realise that a side oeffect of Ozempic is weight loss....interesting. A friend of mine takes it for their Diabetes.

Also, well done on that stone! Find something of the same weight to compare...its a lot less to be carrying around.

Cheers. Apparently Ozempic is going to be rolled out by the NHS in their fight against obesity, the rationale being that the price is small compared with the cost of dealing with obesity.

That said, for now it is only available privately and is very expensive, particularly when the private doctor fees are added. Mind you, I have probably saved that much on food already.

I've lost 20kg over the last couple of years

That's pretty impressive, well done!

roller skiing

The price you had to pay though.

The price you had to pay though

Taking up roller skiing is akin to removing your soul, shitting on it and putting it in the bin.

I read aome summaries of some studies earlier. It sounds incredibly promising. I'd be interested to know if the side effects are more manageable than the horror show that is Orlistat, for example.

No side effects yet. The weight loss at half a stone a month is probably about the right pace although I am not sure that it is fast enough for me. I am over half way through the course and yet have more than half the weight still to lose. Hopefully, I will be in tune with reduced eating by the time I get to the end.

It doesn't in itself, lose weight. I just suppresses appetite.

although I am not sure that it is fast enough for me.

Mate, no matter what your starting point and target is, I think 3kg per month is a lot and nothing to be shrugged off.

After a lifetime of struggling to control my weight I've found 1kg per month to be the sustainable rate for me. Or at least at this rate I'm managing to keep it going. When I've gone above 1kg per month before, I can never keep it going for more than six months.

Final session with the callipers today.

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