Weight / Fat loss

Healthy food is healthier.

Eating less than you use is how you lose weight.

Combine the two. OMG! Genius! ;)

But how do we fill newspapers then! ;)

Note that it can get super complex for some people, if you have diabetes/chronic diseases etc. you may have to sweat every tiny detail. But for most of us, the basics are fine.

Don't get overfat, don't eat too much crap (but live a little) and get of your ass and move.

Please tell me these aren't 12kg rats

.

I got rid of the ones in my place, I can't speak for yours :)

Evening all,
No one replied to my question about the Apple Watch. The reason I asked was that it SEEMS to track daily calorie usage - presumably by use of it's HRM and the personal details I have programmed into it.
The watch and associated phone app gives you a target to reach daily - you can set it yourself or go with what it tells you. It looks for elevated heart rates to track exercise or other apps link into it (Stronglifts being one) and it treats a workout as part of the exercise goal.
This is all very interesting (to me - as I have a watch) but it relates to weight/fat loss in quite a big way (if the watch is to be believed).

For some time now, I have been trying to lose some weight (6 lbs) and I have struggled and failed. The watch has helped me lose the weight by encouraging me to 'complete the rings' daily. The upshot of this is that I have lost the weight. Now - the most interesting thing - as has been mentioned numerous times - if food calorie intake it less than your body calorie usage - weight drops. Previously, I have used on line calculators which ask for a level of activity to work out what my daily intake of calories should be. I usually go for 'moderate' activity as this balances weekly with my work - some days very busy, some days not so. Using the watch to gauge my activity, I think that I may have been more sedentary than I thought. The upshot of this is that the calculators give me a higher calorie intake than it really should be. When I lost the weight I was very, very active in comparison with normal - using up to 2000 calories a day in exercise (plus your normal usage to stay alive).

My conclusion (subject to all the usual codicils and debate in this thread) is that people who are trying to use weight should be very clear when deciding how active they are to predict their food intake. You may think you are very active when, in fact, you may only be moderately active for the purposes of calculating your intake; you may think you are moderately active and you may be sedentary.

If anyone else has used a watch, I would be interested if this theory is replicated.

Abs are formed in the kitchen.

?

I think they're getting at visible abdominal muscles being found on very lean people, not people who do loads of crunches (or eat pies all day, unless those pies still result in them being in a calorie deficit in which case they may eventually see visible ab muscles :) )

I find it somewhat ironic that my calcs are based on me being sedentary yet I'm humankind's bestest and mostest modest ever ultra cyclist.

I don’t see any connection to abs and my post. It is solely related to weight loss. My keg is 6lb lighter - no abs to see here - please move along.

But you are dropping weight - slowly and more sensibly than me. I wanted a quick fix and got it. I also may have learned something in the process about exaggeration of my activity. Confirmation would be good though.

3/1 - 86.8kg, 24.5% BF, 71.8% Muscle Mass, 27.1 BMI
2/1 - 81.6kg, 20.4% BF, 75.4% Muscle Mass, 25.5 BMI
3/1 - 76.9kg, 17.1% BF, 78.8% Musle Mass, 24 BMI

Been picking up some advice here for a while, this is my first proper attempt at a real diet as apposed to just eating a bit more sensibly.

16/8 fasting with some days off over weekends etc, MFP to track calories and create a deficit, no booze Mon-Thurs, two turbos (trainierroad) and one longer weekend ride.

I had plenty of fat to lose but happy that I've also managed to increase muscle mass (and ftp) at the same time. I will prob assess where I am at the end of March as from what I've read on here, more than 3 months dieting is not a great idea.

Good going! Puts my efforts this year so far to shame. Well done.

@TGR I think I generally agree with you, if using a calculator for calorie use I'd use the lowest level of activity as it's the most standardised measure of activity, and then try and correct for commutes and any other activity individually.

I enjoy thinking about, and reading about, exercise and nutrition, but am absolutely hopeless at doing it

I don't use a watch but did use the fitbit app for awhile.

We underestimate how sedentary we are or that the environment we live and work in does not encourage physical activity.
Last year there was reality doc about a group of middle aged people having a new life running a farm in Tuscany.
All of them noticeably lost weight over the months they lived on the farm; and they did not seem to be eating any
less!
I believe that their weight loss was due to living in an environment that encouraged physical activity. When they did the follow up interviews, 6 months after they had left the farm , they all appeared to have put weight back on.

So the answer to weight loss is to be a Tuscan peasant living on an Olive farm..

I use sedentary for my calories, then track any walking/cycling.
Training with weights 2x a week, and adding some muscle mass (or just having a slightly faster metabolism?) puts me at 100 kcal more a day compared to calculators.

I prefer the tracking, as then if I do more I can also eat more, this "use 1.4 if you exercise 1-3 times a week" is too vague for me.

I see. You were talking about food intake though... weight loss... kitchen. I dunno.

https://scotthelme.co.uk/protect-site-from-cryptojacking-csp-sri/

#definitelyhaslessrelationtoyourpostthantheabscomment

Welcome to my world.

Well, I'm ok with the exercise bit but considering the amount of stuff I've read on nutrition I'm amazed I can still manage to ignore almost all of it for the sake of yum yum get in my tum.

Those are great figures. Keep it up and report back.

Food intake = calories in
Activity = calories out
The Law of Thermodynamics? I’m not sure if that is the correct law but you did mention it previously.

I’ve managed to keep my weight down for a week but my activity levels have raised to do it. Lots more walking seems to be the answer when I can’t play squash, do weights or footie.

The watch spurs me on so, if nothing else, it is an expensive stick!

I wear one but not to track activity, it's one function is to vibrate now and then to make me get up and walk for a bit so I don't die of a blot clot when I stop taking my anticoag.

The Apple Watch does that too. It seems to do loads and I am still learning about it. But still, an expensive stick really 😁

Today, according to the watch, I have used 436 calories - 47 mins of squash. I’ll do weights later (maybe 70 mins) and probably walk for a hour to get to the target of 1100 calories. All achievable as I’m not working today. No so easy, or impossible, on days when I am working.

1/1 - 78.5kg
31/1 - 79kg
7/2 - 79kg
14/2 - 77.7kg
21/2 - 77.4kg
28/2 - 74.8kg
28/2 - 74.7kg

Back on the calorie counting, seems the only way to curb my excessive chocolate habit.

Any recommendations on post-tea chocolate bar substitutes?