Easter is a long holiday with plenty food to go on. Surviving 3 – 4 days with too much food can be a big battle for everyone. Everywhere you go, you get food and drinks and seeing people eating makes you hungry. Having friends and family around you at the table or near a fire […]
I started cycling again this weekend. Managed to complete 8.8 miles before my knee started to hurt. I was pleased with that though. Next weekend hopefully get back to the 10 mile barrier and then beyond.
Now the better weather is starting, I will also start riding to work. Trouble is I need some new gear. I need a fashion lover to help me find something suitable. I’ll ask my friend Hollie (hollielisa).
I have always enjoyed cycling, and it was a cornerstone of my previous weight loss success. I have got two very good bikes, a Marin Muirwoods 29er hybrid for rough terrain and casual road use, and a Marin Argenta A6 for road only use. It’s now time to put some miles on them.
I use Endomondo to work out suitable routes in the area, and then my iPhone/Apple Watch tracks what I do. It works really well, and gives me a log of what I have done. The results can be shared to Facebook, Twitter etc., so that others can see your progress.
So, in truth I’ve been a bit of a bad boy in the last couple of years. Due to some quite distressing events in my personal life, I have let myself go quite a bit. I’m not as heavy as I was when I started my weight loss journey, but I’ve put most of it back on.
Lets set the scene with why I got here:-
- July 2015, my father died
- July 2016 my wife left me
- December 2016 safe to say I had a bit of a breakdown
So what has changed:-
- January 2017 Started a new job
What am I going to do?
- Try to eat healthier
- Definitely get more exercise
- Try and keep a positive attitude going
What am I not going to do?
Go on another crash diet. Although the last one got rid of the weight, it also caused me a life threatening illness.
A long overdue update, sorry. Well it has been 8 months now since I started my diet, and apart from a couple of setbacks, the weight is still coming off. 59lbs down, somewhere between 8lbs and 14lbs to go.
One of the side affects of rapid weight loss can be issues with gallstones, and unfortunately this has recently happened to me. So I am currently on an even more strict diet so as not to aggravate the condition whilst I await treatment, which will probably be a gallbladder removal operation.
On a lighter note, I have now started doing cycling and circuit training. Both are tiring, but very enjoyable. Just purchased a new road bike so hoping to get out a lot more and clock up some cycle miles.
One of my favorite meals at the moment is wraps. The content varies but the usual suspects always make an appearance, lettuce, tomato, cucumber, balsamic dressing. The star of the show also varies, but usually it is fish fingers, chicken or turkey.
Another favorite is porridge, made with rice milk, as I have to cut out dairy products at the moment.
Have you ever wondered what your body uses in calories for just staying alive. Well you can work it out yourself. There are many websites that have handy little calculators to do this for you, but the nerd in me wanted to know the formula behind them, so here it is.
Men – BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age )
Women – BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age )
The formula to calculate BMR is accurate for the majority of people. However, it does not factor in muscle to fat ratio, because of this, it will underestimate the calories burned by persons with very muscular bodies and overestimate those burned by clinically obese people. If you fall into these categories, you should use a formula that calculates BMR for your body composition.
BMR will decrease with age and increase with weight and height.
I have just purchased a FitBit One, and I must say I love it. Basically it’s a small unobtrusive device that you carry around with you, and it measures your activity and gives you feed back, via the Fitbit website, on your progress.
It counts the number of steps you do during your day and the number of floors climbed, this is converted into a calorific figure which can then be added to your BMR (Basal Metabolic Rate), to give you a net calories burned for the day. If you link this website with your MyFitnessPal website it will give you a net calories remaining figure for that day. This should allow you to control you calorie intake, no matter what your activity has been like that day.
Another function of the device is to monitor your sleep pattern. A good way to see how dieting is affecting your sleep.
I have read quite a few articles on weighing yourself. Here are the top five tips I have picked up.
- Always use the same scales. Do not use other peoples scales or scales found in shopping malls etc. They will almost certainly be setup differently and their accuracy will be different. They may tell you that you have gained or lost a different amount of weight than your own.
- Weigh yourself on a flat and rigid surface. A surface that has some flexibility in it will give a slightly incorrect reading on your scales. ** If you have been on a diet for sometime, it may be advisable not to change the location of you scales, as this could change the reading.**
- Always weigh yourself with no clothing on. Clothes can add a surprising amount of weight
- Always weigh yourself at the same time. I weigh myself weekly on a Thursday morning whilst getting ready for work.
- Don’t rely on weigh ins alone, take measurements and photographs. It is as much about how you look and feel about yourself as it is about how much you weigh. Don’t forget if you are exercising as well, muscle weighs more than fat.