Search results for:

30"and a belt or loose fit 28" 😂

Needing 32 was the decision to start running again or stop eating chocolate

81.4 this morning, I'm doing this wrong

Maybe yes, maybe no.
You put 81.5 two weeks ago. However was that a one off weigh in and today is another one off weigh in? If so, it's possible that the last one happened to be one of your especially low days and today was one of the heavy ones. So your natural weight variations could be masking any overall loss.

Weigh in every morning and keep an eye out for a new weekly low... which could appear in 5 to 10 days.

I think you miss read the 111g of fat, as 1lb and that being the (Total) 3434 calories scoffed. Im certainly not starving and probably couldn't eat much more... unless it was chocolate but that went last night 😦

Ive got the Glasgow to Edinburgh ultra in 5 weeks time, which is my springtime 'A' race. Knowing how much difference it makes, wearing my hydration pack with hill kit and 1.5ltr of water in, I'm tempted to loose another Kg or so, over the next three weeks. It will probably be 7 hours 30min running and around 6500 calorie expenditure for the day. Ultras are just an eating competition whilst moving.

Thinking I'll easily clear 2000 miles this year.

You probably did best bailing out at 4 minutes 😂 it was confusing as hell.

But we don't know anything about the people he mentioned and their stats so it's too vague for me to draw conclusions

Around 8min 50 he finally elaborates that his main client base is people who have been on various diets and already eating very little. So probably going "clean eating " with very low calories, and ending up missing loads of micro nutrients. Raiding the cupboards when the cravings start. So yeah they probably need to eat more, but more varied food... There's no point in forgetting about the calories, if those extra calories are empty and still don't include the nutrients your body needs and the cupboard raiding continues.

Being around 7%body fat, apparently I'm one of the bookends to his broad group of people, so I need to count count calories to loose weight. Ironically I'm only tracking them out of curiosity and I can usually quite instinctively hit my protein gramms macro and most nutrients whilst balancing 50% carbs and the remainder of fat, to be 100-400 calories short when updating my fitness pal at the end of the day. I've just updated today's food including what's for tea and it's looking like-
140g protein
444g carbs 😂 53%
111g fat
Total 3434 calories which will almost balance out a 21 mile offroad run and leave me 296 calories short.

I'd just stay where I am body fat wise but my last powerlifting cycle I had to stop counting I simply didn't eat enough to bulk up more. There calorie counting actually didn't work for me.

With trying to add body mass, your the bookend at the other end of his spectrum. So he's saying you need to count cals to make sure your eating enough.

So everyone except us skinies gets to eat more, yet the lifters will gain weight and everyone else will loose weight. What a load of shit! 😕

@JWestland. Did you watch the Primalfood video that Hippy posted? Thoughts?

The body is however very much wired towards preventing famine. Theories like that don't explain why I am the same weight on a calorie band of 300...

TDEE can go up, unnoticed (most likely cause for a lot of people)
My body put calories in growth, instead of basic repairs of tissue only
Hormones change, leptin goes down, ghrelin goes up.

Absolutely. The body must be very adaptable in how it uses/stores/wastes the energy we feed it. There must be billions of people who have never even thought about calories, let alone weighed out or measured quantities of food. Yet they nicely live in a window where their body is a steady weight as the various hormones triggered by food intake or lack of it, get to work self regulating metabolism and influencing hunger/ satiety.

Everyone has a Basic Metabolic Rate (BMR) a certain energy requirement for staying alive and functional. Add to that a active lifestyle/job and excercise calories to give a Total Daily Energy Expenditure (TDEE).

So long as your calories consumed is less than your TDEE your going to loose weight. Either that or you are the free energy experiment that all scientists are trying to find.

So, your tracking calories and failing.

1. Your supposed deficit isn't as big as you think! You've got plenty of energy, don't feel hungry and you miss logging wee treats here and there. Or an hour in the gym whilst mostly chatting to your friend doesn't equal the 500 calories you think it should.

2. The other extreme is your deficit is too big and your often hungry or crave stuff whilst smashing out loads of cardio. If you have the willpower to tough it out, your going to loose weight fast to begin with. That is untill your body intervenes and protects itself from your self induced famine. It slows down its metabolism which lowers your BMR. That leaves you not loosing any more weight but still eating fuck all and it's either a downward spiral of eating even less or your probably going to put weight back on as your intake becomes greater than your TDEE.

Somewhere in the middle there's a window off 100 to ~600 calorie deficit that will work. So 100 calories isn't much, but it's still progress of 11grams per day. 400-500 is comfortable for me.

No cravings is good. Even with good willpower and motivation they get the better of us sooner or later. Then, for me there's empty sweetie wrappers strewn everywhere!

Is 10 weeks going to be you at your goal weight or looks if your recomping, or just a break?

For anyone who is on a restricted calorie diet, with a goal weight in mind. Bear in mind three things when you reach your goal:-

1. Firstly and most importantly, nobody will ever be exactly xx.xKg day in day out. Somedays you may be .5kg under and some .5kg over. Dont worry about it unless somedays starts to turn into always one way or the other.

2. When you stop a restricted diet, your bodys glycogen store will fully replenish over a couple of days. Plus your salt balance may increase. Both of these will add some extra weight as both naturally carry extra water content.

3. Being lighter your body will be burning less daily calories than it used to. So if you go back to your previous pre diet maintenance food intake you will start to regain weight.

Because we are all different, it's almost impossible to get a definite figure for what would be maintenance/steady weight calories. So, if you've been tracking your calories and your approaching your goal weight, it's probably worth while adding 100-150cal per day for a week or two. You will probably still be loosing some weight but at a slower rate... add in some more untill you find the happy medium where your AVERAGE weight is on target.
Doing that gives you a few weeks with extra treats/portions to look forward to and it should save the traps of 2 and 3

So long as your still in an overall calorie deficit, your still going to be burning some body fat. Hopefully you can find a balance where your not getting grumpy then you could be a lot more consistent.

For me, a tipping point is around -500 calories. I can happily do 200 to 400 deficit, but -500 leaves me too hungry. Last week I had a few long runs and ate quite a lot but still ended up with two days of -550 and -680 back to back.... the next day was rubbish and ended up +312 and then -56 which was hard work to avoid the chocolate cupboard.

Venison sausages make for a very tasty Toad in the hole 😁

26 miles yesterday on the Speyside Way as a longrun. Today should have been 10 miles according to the plan, but it was our clubs half marathon which was the obvious alternative to run.

Plan A was chill out have it as a longrun, for time on feet.
Plan B was see how the legs felt and press on a bit to test recovery from yesterday.

Set off mid pack and was feeling fine after the first 2Km. So gave up chatting and dropped my club mate, who has just come back from injury. 1hr 31min which is within a minute of my PB.

Really happy with that after feeling dead and pulling a DNF at last weeks XC after one lap

Exercise, anywhere from 30 -125 mile rides so far, I would describe my riding style as long and average, I've completed a 200k since I made the change and was fine, but have yet to test it on the longer stuff which I will no doubt need to consume some carbs, but will try to do this through non refined stuff.

My goal with this was lose weight, get quicker, fitter and change my habits. I have been yo-yoing doing calorie counting for a few years, two club mates have changed to this in the last year or so and both seen big losses 15kg+ and have been stronger on the bike rather than the opposite.

In terms of intake, most days I'm hitting 10% carb, 25% Protein and 65% Fat.

Flipping heck. That must take a lot of thought when starting out. Carbs are hidden everywhere!

Being as your doing relatively low effort exercise with the longer distance rides, any loss in outright performance from going keto will have been offset by loosing the large amount of weight. So long as you don't end up in a race situation with a longer sprint finish which would probably be tough going.

Wee reminder for anyone using Garmin, Fitbit, etc for tracking calories burnt during rides or runs. If you loose weight and plan to keep the weight off, update your device, otherwise it will be over reading the amount of calories burnt.

Sorry 😂

+mustardbeak
9kg since Christmas is a great result and 3 inches is time to for new jeans 😀

Curious if you'd be able to answer a few Qs, as you've found a combination that's working well for you and it could suit someone else 😀

How much of a deficit do you think you've had?
Have you adjusted your intake as youve been loosing weight along the way?
Do you have any idea of your percentages, or was it just drop highly processed carbs like white bread, biscuits and sweets?
"I can still exercise without any adverse effects" is that short burst interval type or long and slow?

It certainly wouldn't suit me, as I just hit the wall and crash without a skip load of carbs. I tend not to run less than 10k, so 600+cal session. This is one of our peak training weeks, so 25mile planned for Sat, back to back with a half marathon race on Sunday.

I think this is the thing that user69121 (good combo of numbers) isn't getting. Fat you eat doesn't equate in a direct way to fat on your belly: the 'why are you eating fat when you already have fat' thing isn't good logic, I think.

If you take the coment in isolation, it may not sit well because ultimately weight loss only boils down to calories in (protein, carbs, fats, alcohol) being less than calories burnt.

It was prompted a few days ago, by JW mentioning re-feeding carbs, which in isolation implies day to day carbs being too low. When combined with a reduced 1680cal intake and the fat content being right at the upper end of the usually recommended range, the logical approach would be to trade some of the fat for a few extra daily carbs.
Unfortunately everyone is slightly different and it later turned out she is quite sensitive to carbs so thats a limiting factor for her 😣

Also, fat is filling, for a long time, and releases energy slowly.

Yep, it's great for keeping the hunger pangs at bay between meals as it's slow to break down and also slows the breakdown of complex carbs . But ultimately it does contain over twice the calories than protein or carbs.

Result 😀😀😀😀
nice one.

My new Tanita scales have just arrived and the BF reading of 6.5% is quite a bit lower than I'd thought. Looks and pinch fold I would have said 10%

Old scales show the same weight, so Im confident that was a bit over 2kg* lost in the past two weeks. Waiting to see how the morning weigh ins look over the next few days.

edit-2kg not 3

Not everybody on LHCF or paleo messes up their metabolism or is yo-yo dieting.
Low fat diets aren't suitable for everyone
Not eating fat means more used carbs or longer term fat loss adherence is also somewhat controversial and not backed up by research

f course you are right that you only need a minimal amount of fats, and omega 3 (fish oil) are essential. So if low fat works for you, grand, if paleo works for others, grand as long as it doesn't cause issues.

So people need to be given the tools to measure such issues I think, rather than people saying "you have to diet like xyz" it should be "why not try this, [boring balanced diet with weights and cardio] run it for 2 months, write down these parameters and review" :)

I aggree ☺
Except for the last bit, where reviewing every 2 weeks and reducing portion size (hopefully to account for 3kg weight loss) to keep the defecit going. See where that goes for two months.

Also you dont need to do cardio or weights, but that does then allow you to balance out a larger portioned meal than you'd otherwise be able to have 😣

I certainly wouldnt recomend a very low fat diet either. Its just as likely to mess up your body as very low carb. Anywhere between 25% -40% calories from fat is a fair working window that should suit most people. Having a range thats achievable should stop people fretting if they are a tad over or under a set percentage.
On the few days when Im not running or recovering, I aim for below 30% which is at the bottom end of the recomended range and probably wouldn't be healthy long term. However I know its going to be short lived and a tin of mackrell fillets , a baby bell, cake and chocolate etc will normally have me about 40% average.

LCHF is shit for athletes

My Mrs refers to our running group as "Cake Junkies Anonymous" or "The sugar addicts"

Is that still good if its at the expence of messing up the metabolism and starting a cycle of yo-yo dietting?

If people get their heads around a balanced nutrition diet then long term it's sustainable and no longer a diet but sensible eating. Short term cut down portion size below your bodys requirement and your going to loose weight. Once your at your goal weight, slightly increase the portion size to where your weight is stable. A bit of willpower to prevent portion size creep 😣

what's the question.

If fats are such a good part of a weight loss diet plan, sometimes makeing up 1/3 or much more of your daily calorie allowance at the expence of carbs. How come your carrying several stone of fat about without your body being an absolute power house?

Hopefully getting people to think and question the likes of Atkins diets and LCHF.

Fat is a fuel, like any other

Your right, it is and we are all carrying a shed load of it. Even at 10%BF that's 7kg for me which is 63,000 calories of stored energy.

Whilst dietting for weight loss, stop think of fat as a fuel as you have plenty of it. Think of it as a nutrient carrier. You only need the fatty acids and vitamins contained in the fat, not the fuck tonne of calories... and you don't need masses to get those vitamins and acids 🤔

Can I throw a question out to everyone here.
If fats are such a good part of a weight loss diet plan, sometimes makeing up 1/3 or much more of your daily calorie allowance at the expence of carbs. How come your carrying several stone of fat about without your body being an absolute power house?

Sure you can force your body to use fats as fuel, by denying it carbs and fucking up its normal goto sorce of muscle fuel. Without adequate carbs to keep glycogen up, your body reverts to burning fat but its a slower process... Fucking great your thinking! However to deplete the carbs your treating your body like a first time marathon runner hitting the wall. In a marathon its not the end of the world, because you slow down to the rate where your body can continue processing body fat into usable energy, cross the finish line and stuff your face with everything in site ☺

If your hitting the wall every day then your body will adapt. Your metabolism will drop and your bodies energy requirement will drop! So your carefully calculated 500 calorie defecit diet will not give the same defecit any more. Your now either in a plateau, gaining weight or considering reducing your calories further and completely fucked up, caught in the diet trap.

If your still here, this bit may sound a bit depressing as IN THE SHORT TERM....adding carbs will increase your weight if your refilling your glycogen stores! 😦 sorry.
1 gram of fat gives 9 calories when its digested. It doesnt absorb water, so its just 1 gram.
1gram of carbs only gives 4 calories when digested. However it also binds with 2 grams of water so ends up being 4 calories and 3 grams of weight, so thats over six times heavier for the same amount of energy. YOUR NOT GETTING FAT (unless your eating more calories than your body needs)

All you need is a balanced diet of carbs, protein and fat which gives less total calories than your body requires. If your 500 calories short every day, thats 3500 for the week which must have come from 389 grams of body fat ☺
THATS 1.7Kg IN A MONTH just by a consistent 500 calorie defecit approach and no need to feel shit all the time.

One important thing to remember is when you get lighter you use less daily calories, so you will need to review and reduce your intake to keep the defecit. ITS THAT SIMPLE

75 grams of fat is huge for a 1680 calorie plan. At 9 calories per gram, cutting back to 50g would free up 225 calories without compromising your vitamins and fatty acid uptake.

Having an extra 225 calories of carbs per day won't make any difference to your daily or weekly calorie intake... its still 1680 per day (as you've reduced the fat), so if that's a deficit for you then the extra energy your body needs must come from your stored body fat... But now you probably don't need to re-feed every weekend so the weekly deficit isn't diminished.

Your 140g of protein is on the high side but acceptable being as your lifting and want to maintain or build muscle 😀

Even with only 1650 calories yesterday (lazy recovery day) and my normal breakfast of four slices of fruit toast with a little butter on them. I felt really good on today's planned 10k run and it turned into a bit of exploring new trails. After 22km I had a gel which got me back home without hitting the wall for a total of 30km and my Garmin showing 1664cal burned.

If you want a laugh at how much shite is peddled as slimming advice
Richies take on Slimming World and the free banana

+JWestland. Im 153lb and 5ft 10" male and I'm currently aiming for around 1650 calories as well, whilst I drop a couple of Kg. (Plus exercise calories which can be anywhere from 0 on a rest lazy day up to 3000+ with a marathon length run. The calories are usually made up by some carb drink on the run and the remainder being protein shake and cake or chocolate when I get back)

In contrast, I try and keep my fat intake down (unless Ive burnt it running) and my 1650 calories are hopefully something like
Carbs 206g (50% of calories)
Protein 124g (30% of calories)
Fat 37g (20% of calories)

However a few % variation day to day isnt a worry and Im happy enough if fat is 25% sometimes, traded off against carbs or protein. Its not leaving me feeling drained, so its sustainable in the longterm.

Once Ive dropped the weight, I'll up the intake back to 1850-1900 which is my stable level, with the same percentages. Basically upping lunch to two butties again instead of one.

Ultra running 😀
Eat everything!

Except when you've got a cold and don't run for five days... +2.5kg average and back to counting cals for a bit 😣