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Not joined the club, but am on a weight loss routine at the moment.
Got to 14st 13 with a decent sized gut.
Got down to 14st 4 and shaping up.
Cut down bread, pasta, potatoes, generally eating les and moving a bit more. Started going back to the gym to do weights
Oh I need to get on this. Post covid recovery has been a but slow but managed to only put a couple of kg on which is good and have slowly been upping the exercise again. Must be able to get to 98-ish kg by the end of this one...
Week 2 weigh in!
Surprised to see another 700g dropped this week. I didn't really try to change much and haven't ridded since Sunday. I guess a problem measured is a problem managed, and I've perhaps made better choices with Friday's weigh in at the back of my mind.
After three days of eating out in the last week, a 300 gram rise is better than expected!
Somehow managed to put almost 2kg on 😯
I was going to blame my covid jab, and feeling a bit unwell. Then remembered I was away at the seaside last weekend eating chips and have eaten at least 2 packets of biscuits this week.......
Back on the wagon this week.
Let self down at the start of the week (too many beers, peshwari naan instead of rice) but pulled it back in line yesterday with extra exercise and a fasting day to just get me over the line. One kilo at a time, how hard can it be? 😅
Continuing my slow downwards decent 😁
2nd jab yesterday and feeling a bit lethargic today, so better make sure there no comfort eating to spoil my downward slope.
No change this week disappointingly. A couple of weights/interval sessions and 'mostly' healthy eating. Offset though by a boozy overnight meal/social at a mates last weekend and first post lockdown pub lunch mid week. Going to knuckle down this week!
Finally! Down a bit on starting weight. 700g isn't going to make my shirts fit, but I'm heading downwards at least
No change this week and to be honest I consider myself to have been luck to have not increased after the shocking start I had to the week.
Stopped the rot and started loosing, which combined with getting on the bike more makes me happy 🙂
I'm consistent, another 200g gained this week.
To be fair, I was very close to ringing the GP and begging to go back on the Citalopram most of the week. Got through it now, so I'm not beating myself up over it.
After about of month of flatlining I've finally started to lose weight again, down nearly a kilo, well happy with that.
Flatline for me Friday to Friday, but weekly average is down, so that will do for now.
I lost 1.1 kg this week.
Kind of surprised, there was a mid-week incident with a bar of lindt pointe de sel.
wheeliedirty
Kind of surprised, there was a mid-week incident with a bar of lindt pointe de sel.
Ha ha!
I seem to be sitting around 73kg & struggling to shift below it. I did weight myself this morning after a workout, so had a cuppa & banana beforehand, load of water during & some Clif Bloks.
Perhaps not representative so will weigh myself again tomorrow morning just in case the weight falls off over-night!
Time to cardio before breakfast. Sprints. 20 sec jog then sprint for 10 secs going back into the 20 sec jog etc. Do this twice per minute. Spend 5 minutes on it. You will be ripped if your diet is clean. If it is safe for you to run!
After plateauing for the start of the year managed to start dropping a good chunk this week after having a good week not over indulging.
Keep on it guys you can do it.
Somehow managed to put almost 2kg on 😯
Glad I'm not the only one. 1.2kg in my case, driven by lots of time taking my parents to hospital appointments. That meant lots of cake, biscuits and bacon sandwiches and little time on the bike.
The next week is pretty empty and it looks like the weather will be good so really need to work hard and get it all shifted by next week.
I managed to lose a little bit this week which was a pleasant surprise. I've had man flu since Sunday so I've done hardly any exercise and it feels like I've been eating and drinking all of the things I shouldn't. A pre weigh in ride early this morning must have helped sweat out the 400g I've lost, but really was expecting to go up (and by a fair bit) this week.
Not gone the right direction this week 🙂 despite reasonable diet and good exercise.
Down 1.1kg so very happy with that.
Been managing to get a bit more road riding without too many complaints from my knee so all's good. Did a 95k hilly road ride last Saturday Which is the longest for sometime. I'm tempted to go longer again tomorrow...
Can you tell me how lots of riding equals weight loss then longdog as I've done nearly 100 miles offroad this week and a few gym sessions with no snacking and I'm stubbornly stuck at 83.3kgs!
Down to below 120Kg - never going to exceed that ever again 🙂
@reluctantjumper probably gained muscle mass which has negated the fat loss.
If you're training or doing more than you were pre weight monitoring (refuse to call it a diet), then maybe create a measurements log too.
They say a lot more than weight alone when training.
There's plenty of resource out there but I am recording the following,
Waist, gut (fattest part), chest, calf, top of thigh, bicep, neck, wrist.
The obvious ones that you notice are clear, although if on the fatter end of the spectrum, the neck and wrist measurements give a good picture of overall fat loss.
82.2 - yay, a loss!
Ridden 130+ miles since the last weigh in mind 🥵
@twonks - I'm trying to get my endurance fitness up for a SDW ride later in the year but I've been Zwifting all winter so it shouldn't make a massive difference to muscle mass. My belly fat has gone down though so you may be right, jeans are still tight though.
Record so far, week on week:
-2kg
-0.7kg
+0.3kg
At this rate I’ll be the size of a house in 7 more weeks!
Truth be told I had a bad week. Lots of travel, stress and winter weather (Southern Hemisphere).
Coming week I’ll be on it. Promise 🤣
Can you tell me how lots of riding equals weight loss then longdog as I’ve done nearly 100 miles offroad this week and a few gym sessions with no snacking and I’m stubbornly stuck at 83.3kgs!
Well lots of riding equals lots of calories burned. With endurance riding, unless you're new, you're not likely to be building much in the way of muscle, but you could have lots of inflammation. I suffer quite badly from inflammation in my upper legs after rides. Depending on what you're eating and drinking there could be fluid retention to consider too.
Otherwise in the absence of some medical issue if you're not losing weight to some degree you're basically eating too much even if you're not snacking. Even with keto and variations there's still a calorie balance at play, even if how it plays out is effected hormonally.
Do you track your food and exercise on my fitness pal or similar?
I'm 102kg/225lb, 6ft, large frame and averaging 2200-2400 cals a day. The longer ride days more like 3000-3200cals.
I'm only riding 3 days a week (one long) to give my knee recovery time, short walks each day, and short cold water swims 3-4days a week.
Oh hello are we discussing physiology? 🙂
Fat doesn't get converted into forward bicycle motion by some kind of machine, any more than pressing the accelerator in your car makes it go. Pressing the accelerator tells the computer to inject more fuel into each cylinder, the fuel burns and that's what makes it go.
I think this is how it works based on experience and a bit of reading: When you ride, you use up some glycogen and some fatty acids (I think?) from your muscles and liver. When glygocen in the liver gets low it produces a hormone called glucagon which promotes the conversion of fat into glucose for your muscles and liver to replenish their stores. If you eat foods with carbohydrate, the carbs go into your blood as glucose and this stimulates the release of insulin, which encourages your liver and muscles to take up the glucose.
If you exercise and then don't eat enough you are relying on your body producing and responding to glucagon. If it doesn't do this enough, your glycogen stores stay low and you end up feeling crap and you're not able to ride as hard. Your metabolic rate will also drop and you end up feeling colder. And on top of that, your muscles won't get the energy you need to recover.
I've found that if I ride too much and don't eat enough, this happens - I'm dog tired all the time, I feel awful, and I can't ride well at all. If I ride a lot and eat a lot, then I feel great, I get faster, but I don't lose weight. The trick is to eat less than you need to stimulate glucagon production, but not too much.
Basically, do just enough riding and just enough eating so you're in a small carbohydrate deficit, but not a big one. This might mean riding less. Long rides put your body under quite a bit of stress, which causes problems for weight loss I think. It would probably work to ride shitloads (at lower pace) and eat well, but this takes loads of time. If you have less time than that, ride less, at reasonable intensity and restrict carbs.
Last winter I lost weight by riding hard on Zwift twice a week, because each race was only 1/2 hour long so the physical stress wasn't too much and I didn't have too big a carb deficit.
I'm back to 87kg which I haven't seen in quite a while.
Molgrips good bit of info on staying at the right food/calorie levels makes sense and logical.
Had an OK week gaining only 100g after big loss last week. Hoping to keep the downward trend going.
I’ve managed to hold on this week which is a bonus as up to Thursday I’ve still been feeling unwell so while I’ve been keeping on top of what I’ve been eating I’ve not been up to any exercise. Plus I still feel I’ve a couple of kgs of snot in my lungs.
at least 2 packets of biscuits this week…….Back on the wagon this week.
I heard an interview with Herman Potzner on the radio. He's an evolutionary biologist and his research suggests that exercise has little impact on metabolism/calorie requirement unless you are doing huge amounts (like TdF amounts) of day in day out activity.
His argument is that exercise is good as it regulates inflammatory disease and hormone balance - whereas not exercising the body uses the additional calories to do the opposite. So because the body will burn calories up to quite a high level anyway doing these unhelpful things if not through exercise you will not burn any extra through exercise
Basically he is saying you can't out exercise a bad diet. So exercise for health, calorie restriction for weight loss
I'm not sure I buy it completely, but it is interesting.
Do you track your food and exercise on my fitness pal or similar?
I’m 102kg/225lb, 6ft, large frame and averaging 2200-2400 cals a day. The longer ride days more like 3000-3200cals.
I'm not adventurous with food so eat the same stuff all the time and know the calorific value of it all (I rarely feel hungry, can go days without eating if I fall out of routine!!) so calorific intake is around the 2k mark on non-riding days. If I only do a short 1-2hr ride I won't eat any extra but longer rides I take flapjacks and eat roughly 200 cals per hour while burning 6-700 cals an hour according to my Garmin with HR strap. I don't eat anything extra after a gym session, just my normal meal when I get in. All the calcs say I should be in a deficit of between 3-600 cals a day but it doesn't make any difference. Maybe I just burn less than average per day on just keeping alive? I'm not in work currently and my old job was pretty physical, I used to eat another 500 cals per day then and still lose a bit of weight over the week that allowed room for a Friday takeaway with no weight gain so that could be a big factor.
Enough exercise will create the required levels of the right hormones due to glycogen balance regardless of what you eat because you can only process so much food. Your exercise level, your carb intake and your metabolic rate all need to work together.
Basically your body is a system.of hormones and it has no intelligence, it just responds to hormones. Do things to promote the hormonal environment that promotes lipolysis instead of lipogenesis and you'll lose fat. This means not triggering any of the feedback mechanisms that inhibit lipolysis.
In terms of automotive analogies, it's like tuning your car. If you simply want to go faster there are lots of ways to achieve the same result.
Maybe I just burn less than average per day on just keeping alive?
Yeah this can be quite variable but is really hard to measure.
Remember it's not about 'burning more calories' it's about creating the conditions that promote lipolysis or prevent lipogenesis. This can overlap with simply doing more exercise but not always.
I've just adjusted my start weight and target weight. Initially, I had a set of dodgy mechanical scales which gave inconsistent readings. I've now bought a new pair of digital ones, put them on a level surface and weighted myself each morning for a few days. They seem accurate. So, my (now accurate) weight has gone up to 94.1kg but I know I've lost some pounds in the last few weeks 'cos, firstly I can feel it and secondly, a couple of people have mentioned it. However, I still expect to be an overweight, middle aged tail-end rider come late July as nearly every other weight-loss regime over the last fifteen years has failed! Nothing like positive thinking.
Back to less than start weight let’s hope that’s a start of new downward trend 👍
Pffffftttttt.....heavier than when i started despite riding more.
Calorie logging from now on, see what happens then 😕
0.9kg for me this week!
I didn't weigh in last week as it was the middle of birthday season, there are 3 family birthdays in a 8 day period so once the BBQ and cakes where put away the diet was resumed. I'm down 400g over a two week period, it could have been a lot worse.
No change in the scale, but legs are fairly inflamed from squats and riding, plus no morning dump, so not worried.
Slightly up on last week at 82.6, slightly down overall, just!
I seem to be maintaining the same weight, which I am not overly unhappy about given that actively attempting to lose weight seems to have gone off the rail a little bit.
I think a combination of sitting in the house all day at a desk not really moving much, coupled with daily boredom wandering to the kitchen for snacks isn't helping 🙂
At least it's not going up!
Big drop this week which is surprising and wasn't expecting at all. Almost hit the target weight already.
Keep the faith guys and stay on it even if you have increased. Keeping an eye on it helps keep it at the forefront of the mind.
ernie67
Full Member
Pffffftttttt…..heavier than when i started despite riding more.
Calorie logging from now on, see what happens then 😕
@ernie67 - it's tracking calories that's worked for me. Another 1lb and a bit off this week but a total of 2 stone 6 since I started using the Nutracheck app in Jan. Think myfitnesspal gets good reviews too (and is free) but I like the fact that Nutracheck is a UK app, has UK specific food in it rather than 'merican stuff.
FFS, a 0.6kg gain this week. Haven't done much in the way of riding or gym work this week as I've been hammering through job applications but I have done a longish walk most days and not eaten much above normal. Calorie tracking shows I should be in a deficit still though so may have to look at changing the base calorie burn figure down to lower my daily need.
It's actually getting depressing standing on the scales every morning.
Down a bit this week after the plateau of a half-term holiday last week. Trend appearing downwards now, which is good. Got to keep the exercise up and the booze down as 1.5kg could easily reappear!
After two weeks of plateau I've seen 2.5kg drop today, without any real changes to my routine. I'd be very happy to weight in at the same weight next Friday. I'm currently trending at -0.79kg a week against a target of 0.55kg.
I echo Austy's point above - don't lose faith if not much seems to be happening week-to-week. It's all about the downward trend over the whole period.
I've also just looked at the figures, congrats to all who are keeping on track but especially Eyepic, Muggomatic, P7eaven and WheelieDirty. Some big numbers in the first four weeks!!
Small loss again which is good, bit off target at the mid point, weigh a little less than the start though. Better than the other way around.
Back on the waggon, tiny losses. Going to try harder for the last push.
Another plateau week for me. Really struggling to reduce weight at the moment, and the only thing I’m doing different to the beginning of the year is having a few beers on a Wednesday and Saturday night. I’m happy as hell still being under 80kg but really want to get down to 75-76kg as my long term weight goal.
A solid 0.7kg drop this week to 83.3kgs, was down to 82.7kgs on Wednesday after two days of solid exercise (bike and gym) but I'm presuming that was when I was a bit dehydrated. Still, it's better than the steady gains of the last few weeks.
Continuing to creep downwards with 0.5kg off on the scales. Definitely looking and feeling better and had some comments on it too 😁
After 9 months of procrastination and comfort eating I dragged my fat again arse to the scales two weeks ago; 98.6KG, up 16KG from my best last July. Ouch! Two solid weeks of Keto see me at 95.3KG so 3.3KG down so far, which I'm not particularly happy with but it's better than nothing.
Not much actual exercise in that time though; I'm struggling with motivation in the gym (three sessions in the last two weeks, instead of five sessions a week), no cycling and I currently hate running again. Hopefully the gym downer will go once I'm adapted to the low carbs.
Put my back out gardening last weekend and have been unable to do any more this week than hobble around with my pelvis locked at a jaunty/camp angle. I fear the scales are about to reveal the folly of continuing to eat as though I'm still doing 10 hours of riding a week.....
Up 200g - I'll call that a win then!
Three or four pints of ale and a few bags of fried body-parts early in the week meant having to work stupid extra-hard to barely squeeze over the line this weigh-in. Water, teas and good things beckon. I've noticed that snacking causes gain (naturally) which (for me) sets up a rebound effect where I then react/attempt to correct by cutting back on my ‘good’ meals. That then leads to feeling hungry between meals and then ‘double-snacking’ and/or going ‘**** it! and giving into grabbing fast food for a meal instead.
Meal-planning helps with that, I found. And setting a little thought aside for stoicism/grownup chats to self 🫐🍉🍌🥗🥙🍲🥬🥦🌽🥑🧅🧄🥕🍠
I've found that my weight isn't dropping as much now as it was when my weightloss journey started but I am lifting bigger weights and definitely building muscle and it feels like there is slightly less insulation so as someone previously mentioned weight loss is not the only KPI.
The thing I normally suffer with is longevity of a health kick. Work, nights out or soemthing else will get in the way and I'll drift off plan and not get back on it. This time I am really trying hard not to fall into that trap.
Flat week for me.
Whilst the gaining has stopped, it is time to be honest with myself, get serious and start shifting some mass.
From tomorrow I will be adding at least 30 minutes walking into every day, and continue to record foods.
edit - Just checking I wrote what I thought I did 😉
Marginal loss this week but at least no gain. Thanks to Father's day and then annual midsummer solstice shenags, both with plenty beer and beige food involved. Next week need to pull a doublewin.
Another week of being barely able to walk further than the fridge and I'm up 1kg to 83.8.
Physio on Monday had better bloody fix my back!
Flattish couple of weeks. But I was on holiday last week so I consider that a result
A small loss this week, but have finally dropped below 73kg. Only down to 72.8kg, but I'll take that.
I've had a great week this week - with a bit of extra concerted effort I've managed to drop 3lb (1.4kg) after a few weeks of losing just under or just over a pound. Extra exercise and being careful about what I'm eating (via the Nutracheck app) has been the key to it this week.
Psychologically it's an important week for me as it's the first time I've been below 15st. Next milestone will be when I can lose another 4lb which will take my total weight loss since last year 4 stone (25kg) then I'll be counting down to what I think will be my ideal weight of just under 14. 1 stone, 1.8lb to go 🙂
Good luck to everyone weighing in today, a small loss is good, a small gain is OK provided you're aware of it - same with staying the same! My big thing is the weekly weigh in, whichever way it goes I know the goal I'm aiming for and avoiding the scales will see me stealthily put weight back on until I'm back where I started.
One is latterly given reason to rejoice. Completion of early stool had the corrective effect of maintaining my weekly target (within tolerable deviation rate)
So that’s a load off 😅 Onwards and upwards! Obviously emergency midweek adjustments (read: acknowledged the crime, did the time) to calorific intake (read: increased deficit + exercise) worked out this time. I’m not wanting to make a habit of that though, too stressful. Slow and steady does it.
well done @chrispoffer, those psychological milestones are a boost I agree. Two weeks away from being where I was two years ago. Shifting two years of lard in 12 weeks feels fantastic, even moreso on account of a kilo a week being seemingly a sustainable loss for me. Sure I’ll plateau along the road again somewhere but so far the only notable instance of that so far has been because of eating way too few calories and also being sedentary for five days. I’m assuming that period slowed my metabolism which halted weight-loss, as the trend picked up again as soon after I began eating more?
Up a bit this week, suspect same next as got some meals which regardless of choices made have an impact, on the positive my weight is pretty stable.
0.4kg down this week which is surprising as I've done sod all exercise!
Botheration.
Forgot to put my weight in last week so just had a look back at the tracker and found it to be going up.
If the trend continues, I'll be back where I don't want to be tomorrow 🙁
It's easy this weight loss, do more - eat less... sigh..
It’s easy this weight loss, do more – eat less… sigh..
Eat better? I still lose weight when moderately active as long as I keep off bread and beer and instead make up the calories with other foods like veg, lean proteins, grains etc.
However, last Friday I caved in to a chip-shop pizza with beer and chips and then a Chinese curry on Sat. Utter meltdown. What an idiot. So I put on a kilo by Tuesday’s reckoning 😩
Have had to work hard since. Not feeling good about tomorrow. Chalk it up to a blip.
Argh - struggling at the moment. Lots going on at home and in a bit of a dip with the depression which always sees me put weight back on. However, I am back on the exercise having fallen off the waggon when I had Covid before Easter and am trying to get back to healthier eating.
The good news is I have not put on as much as I lost in round one so hopefully I can still hit the target weight or close to it. Will update the spreadsheet when I get chance 🙂
Physio on Monday has eased my back so walking and steady rides are restarting.
Had new club jerseys delivered this morning - even going up a size I still daren't breathe out.
I really messed up this last two weeks. So with three weeks left, my target is impossible to achieve on 1kg loss per week.
Do I go hell for leather and try lose 2kg a week for three weeks or would that be inadvisable? The other options is to just carry on try and hit 1kg p/w and come in approx 4kg over target (do not want/is unacceptable)
I’m thinking that more exercise, fluids and some intermittent fasting may help me nearer the goal?
p7eaven
Free MemberDo I go hell for leather and try lose 2kg a week for three weeks or would that be inadvisable? The other options is to just carry on try and hit 1kg p/w and come in approx 4kg over target (do not want/is unacceptable)
I’m thinking that more exercise, fluids and some intermittent fasting may help me nearer the goal?
It's got to be what works for you. I like the idea of 1kg a week - but it's a toughie to do week in week out, you're looking for over 2lb every week. Going for 4.4lb a week sounds like a step too far to me. You've had an awesome result so far - if you went imperial it would be achievable to get to a stone off in the 10 weeks if you like round numbers, and that's really impressive.
I've found over the last year or so that I've been able to make sustainable changes to my diet, what feels normal now would have left me in a hungry grumpy mess in July'20. The trouble (for me) of going liquid only/fasting/whatever for a short period is that I might meet that weeks self imposed target but what happens when you stop? It piles straight on, that's what. And more in my experience over the years.
So if it was me I'd move the end date back for your target weight (if you can't bring yourself to bring the target down), revise the weekly loss you're aiming for downwards to a level where you don't have to go without to achieve it, and moderate what's going in rather than not eating. But that's what I would do, not you. Mind you, I have managed to drop 24kg in the last year so while it's not been quick for me, slow and steady's what works for this porker.
Yay! Back down to 83kg - a little discipline and a gentle return to exercise paying off
Stayed the same but as I have tweeked my back and ot done a lot I'll take it
@chrispoffer. Thanks so much for the reply/thoughtful advice, much appreciated. Sensible-sounding, and I like the idea of changing my target for this summer chub club. Disappointed in self, but not massively as you say it’s still an achievement and chub club is helping massively keeping me focused and on track with my overall target (losing 80lb in 40 weeks) Agree about going slow and steady as it's a permanent lifestyle change that I’m struggling towards after all.
Funnily enough re fasting and then gaining, I accidentally fasted while camping a couple of days and then on return I piled weight on even before I hitting the chips and beer! 🤭
On the plus side am finally getting ahead of a few stubborn disabling injuries injury that basically stopped me doing any meaningful cycling, swimming or gym for last 5 years, and I also seem now to be surfacing from depression which was about the same time frame. Injury + no exercise + depression + obesity + stress + covid isolation + family griefs + unemployment + relationship probs + being defacto primary carer = a codependent menagerie of challenges - and were (even up until April this year) seemingly impenetrable by me from ‘inside’, but then this recent weight-loss and resolve has since opened up a big chink of light, somehow allowing me to breath, think and move better. Onwards and upwards one and all, strugglers, smugglers and jugglers!
*Quite literally. Wheezing less already.
I have managed to drop 24kg in the last year so while it’s not been quick for me, slow and steady’s what works for this porker.
Ace! I’m going to celebrate now with an Itsu seaweed sheet 🙂 (Secret weapon snack, ie no fat - all taste)
Onwards and upwards one and all, ye strugglers, smugglers and jugglers. 3 weeks now, steady as she goes…
*Edit - Oops 😳 feeling so gung-ho that I said it twice!
Day late but a week of eating out despite exercise has netted a 1.2kg gain 😂