Pre xmas report

Is it really that long since I posted here??

Well 2015. That was some year…

I lost and gained the best part of 10kg. twice!

I am currently 88.0 kg (194 lbs , 13 stone 12 lbs) which ain’t so bad – except I was 83.0 kg (183 lbs , 13 stone 1 lbs) a few months ago.

I am hopeful for the next few months though as I had a lot of medical issues these last few months which really impacted my ability to exercise.

The stand up desk I wrote about last time worked out really well, really well. I would definitely recommend it. I have since changed jobs and there is no standing option at this place – I can already feel it in my back.

Summer was funny this year, it seemed really active with lots of biking swimming etc etc. But also a good bit of drinking and eating any old shite. Net result I gained several kilos whilst feeling like I was very active.

Winter is normally the same input-wise but with less activity so I either have to change that balance or prepare for a big weight gain. As I am already at the hard-to-bend stage I really have to eat less and move more. Although losing weight over Christmas is unheard of, the lingering effects of my recent surgery might help as I still can’t taste properly.

Good luck with your festive health plans. will keep you posted on my progress.

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Summer fun

Well not just the summer.

2014 has been a pretty good year for fat loss.

I rolled into the year (literally!) at over 90 kg with my clothes all tight and struggling for breath when bending to do my shoe laces (fat gut invading lung space!).

After a fairly consistent effort with just a few slips I just weighed in at 84.0 kg (185 lbs , 13 stone 3 lbs) which is a weight loss of about 10kg (over a stone) in 9 months. not too shabby.

The best news is not the weight of course, its the fact my clothes fit better , I am more lively as my leg dont have to cart so much bulk around and I can bend over long enough to do my shoe laces up without running out of breath.

If I had kept up my fastest rate of weight loss, I would have disappeared by now, but overall I am pleased, and I am motivated to lose the other 10 kgs I don’t want anymore.

The secret? is there is no secret. I ate less, better, food, and I moved more.

How to eat less? only eat natural, straight from the plant, tree or animal stuff all day. If I had a treat it was last thing in the day.

Why? well have you ever tried opening a bag of crisps and only eating one? or opening a bar of choc and having one square? that stuff is designed and made specifically to make us want more. Eating that at the start of the day is a diet disaster its all I want for the rest of the day.

I have also started to do exercise 3 times a day to take advantage of the recovery period fat loss. Nothing major, brisk walk to work, brisk walk at dinner time and something in the evening.

Just this week I got a stand up desk at work. I did mornings standing to introduce it gently. My back was killing before, and it still kills but now its the nice kill of being worked, not the bad ache of lack of use.

I hope to go all day everyday next week. We’ll see…

I’ll keep you posted on progress.

If I hit 80kg in the next month I’m going to buy myself a new camera. I have already chosen the one. Will order it at 81kg, hope to hit 80 by the time it is delivered.

Moving targets

Currently I am 88.6 kg ( 195 lbs, 13 stone 13 lbs)

My initial target is to get under 87kg, as that is the heaviest I have ever been apart from this latest phase.

I remember not so long ago my preliminary target was to get under 70, and then 75, and then 80, and more recently 85. In fairness I guess the 70kg targets were over 5 years ago now.

If this carries on some time soon I could be trying to get below 90kg. For someone who should Weigh 65 kg ( 143 lbs, 10 stone 3 lbs) that’s a lot to carry around. (more than one of my kids weighs)

Funny how things drift over time, and how my expectations go with them. Last year I would have been appalled to weight 87kg, now I would be delighted (temporarily (hopefully)).

After 87, key points are 85, 83 and the magic 80.0 kg (176 lbs, 12 stone 8 lbs) I have spent untold months either weighing these or wishing I did.

I will keep you posted…

Update Jan 09

Sorry for not posting for so long – hardly the 2-3 posts per week I initially had in mind..

Anyway my normal reason for not posting is not wanting to remind myself how poorly things are going. But this time that is not the case.

I havent weighed myself for a few days but I reckon I am probably around

81 kg = 179 lbs = 12 stone 11 lbs

Which is a decent loss from my Christmas highs of over

91 kg = 201 lbs = 14 stone 5 lbs

!!

(I havent done my fat measurements for a while – I’ll update when I get chance)

The best thing of all though is that I feel on a roll. I have no (well not too much ;-)) desire to eat the sort of crap that got me in this state.

Not only that but I have been out running a few times – The difference from trying to run carring 10 kilos more is just what you would expect if you picked up a 4 year old child and carted them round with you, then put them down and tried again.

No big secrets or tricks – I am just eating a lot less, and mainly fruit, and doing a minimum of 1 hour of some sort of exercise (Walking/running mainly).

Thats the physical, they key is the motivational though. I’m working away at the moment so I have lots of free time and few temptations. I am also planning to do some skiing this winter and I know I’ll enjoy that so much more if I’m not carrying a rucksacs worth of lard. (Weight limit on the plane in 20kg in the hold – I was 20 kg over my healthy weight!). I do have the odd night off. I have promised myself a few treats if I manage to keep going, though this has never really worked in the past. Being in a hotel without room service (and not near a 24 hr garage) all week is probably the biggest factor!

I feel pretty confident that I can keep this up for another few weeks, if not longer and so that dim distant memory of sub 80kg may be a reality soon. Yahoo!

If that ends up being two years later than planned thats still more on schedule than some of my other projects.

If you are having the same battles then stick with it – I feel loads better for losing some fat.

Climate factors

In much of the health debate the focus is on food. References to exercise are vacuous at best.

What they conveniently ignore is the weather and the seasons. In the UK we get a lot of rain. Thats great for some sports but for many its a major turn off. In our winter its dark by 4pm, so any winter activity will need some sort of lighting.

Whilst the government glibly tells us we need 5 sessions of 30 minutes of moderate activity a week to stay healthy, they show no signs of making that realistically possible.

My kids play football on a floodlit ‘all weather pitch’. So far this winter their training has been cancelled 3 times because of the rain, and twice because of frost. Hardly all weather!

I don’t know where the nearest covered venue is, but I can see unless we get more proper weather proof venues the general health of the nation is likely to decline even further.

One option to help with the lighting issue might be to insist companies give staff a 2 hour break during the day to get out and be active. In fairness most places I have worked didn’t care how long we took for dinner as long as we made the time up and the work got done.

For the last few years I have noticed I have made a significant ‘get fit’ effort in the spring, pretty much as soon as the clocks change (next week for us).

Do you think weather is a factor in health/fatness?

Buzzing

Not sure quite what has changed, but for weeks (/months) my exercising has been a bit of a slog. Quite pleasant, but easy to avoid.

Yesterday and today I have done longer sessions and have come back buzzing each time. I’m up to about 15 minutes running and about 40 minutes biking. One possible difference is I am doing them back to back, I go for a run, then jump straight on my bike after. It ends up as not far off a full hour of decent intensity aerobic exercise. I tried it the other way round – ride then run, the run nearly killed me. As riding is easier it makes sense to do that when I’m tired after the run.

I assume something has happened to get the ‘runners high’ to kick in, but the main thing is its a great feeling and I’m hoping I can use it to encourage me out on those dark dreary days. I suspect it is the length of session that gets the endorphins going. I don’t think I could do long enough in any one activity, but combining them seems to work well – lets see what happens tomorrow.

Yesterday I rode to the woods, hid my bike then went for a run. This worked great until I couldn’t find my bike after the run. Predictable of course, I found it eventually, I’ll need to be a little smarter next time!

I’m not worrying about food, just trying to not go daft. We are on holidays for a few days soon though and generally that kills any thought of sensible eating.

99% success and still fat

Interesting discussion with someone the other day.

She would like to reduce her body fat. She suggested that her food intake matched her needs pretty well most of the time, and her weight was stable, just too high.

I though about this, and if you eat just right for your needs 99% of the time then over a year you could overeat 4-5 days. (birthdays, Christmas etc etc) if you gained 200g each of those 5 days you just gained 1 kilo, 2 lbs in the year. 10 days 2kg, etc

That kilo per year drift is not far off what I have experienced.

That seems pretty harsh, 99% successful and still 10 – 20kg too fat.

Of course I didn’t count those days you might have under eaten, but seriously how many of us ever go to bed hungry?

By ‘us’ I’m talking about people wanting to lose weight/fat. Not often I reckon.